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Happy Handstanding!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Warm-Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Practice

Learning handstands well takes time. In this workout we focus on pushing out tall, learning to actually control and not to balance and on isolating the legs. 
Enjoy

Handstand Foundations

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Keep shoulder elevation
Tuck Slides2x4Make sure your knees touch the wall as soon as you bend them
45 degrees wall handstand → bring both legs away from wall 1x2 each leg
Slide Away2x3Use only shoulders to initiate the movement

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight3x10secJump through tuck to straight handstand
Straight to Straddle2x2xThrough tuck to straight. Then open to straddle and close again.
Tuck to Straight to Straddle to Tuck3x1Do a full circle with your legs. Hold and control each position. Do not let your elbows bent.
Straight to tuck to straight2x2xFrom straight go down to the tuck and back up
L leg isolation --> wall2x2x each sideBring both legs away from the wall. Focus on Isolation
Single leg isolations2x1x each legFrom the straight handstand bring your leg down and back up. Do not use the upper leg as counter weight! Do not externally rotate your hips. Total isolation. You do not have to come down to parallel from the first day!

Handstand Conditioning

 

DemoExerciseReps/SetsHow to/Cues
2on2 tuck slides2x3-5
Push Ups In Dowanward HS Dog2x4-8Elbows stay in, elevate feet if too easy. Shoulders and whole body moves diagonally. NOT up and down. Elevate feet if too easy
L-Handstand Shrugs2x5Feet on a table, not against the wall!
Kneeling shoulder shrugs with elastic2x12-15Finish your shoulders off. Really kill them!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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