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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

Presses are a combination of compression mobility and strength, coordination and shoulder strength. Only by developing all aspects of the press simultaneously  can you do efficient and healthy presses.

Enjoy

Press Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x2Look at your hands. Core engaged. Push out tall. Hands shoulder width apart
L single leg isolations1x2 each elgIsolation is key. Hips stay parallel and shoulders immobile
L single leg isolations, bring both legs back to the wall simultaneously3x2
Lower to box5x1Find a box just high enough that you do not have to move your shoulders

Press Conditioning

DemoExerciseReps/SetsHow to/Cues
Half Slide Away3x3Use only shoulder to initiate the movement
Bench Zombie Press2x2
Bench Zombie to slow Lower2x3Hold just before touching the floor if possible
Take offs at wall with 2 blocks2x3
Active sitting wide straddle2x10Elevate your hands on something slippery that is about the height of a yoga block.
Sitting leg raises2x10
Press V Up Combi1x10One leg,one leg, both, both = 1 rep Back straight! Chest guides the movement!

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Lying Quad stretch with yoga block1set, 30sec each leg
Half split back knee bent hips by heel30sec each leg
cobra40sec

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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