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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
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
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-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

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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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready