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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

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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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