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Handstand Walking Intensive

Day 4 - Walking Focus 2

Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

General Warm Up - 3 rounds

DemoExerciseReps/SetsHow to/Cues
Burpee30secGood ol' burpee. Enjoy! Be gentle on your wrists and akles.
Mountain Walkers30secWalk both feet up and back down. Lift your knees as high as possible towards your chest. Do not push your hips up.
Alternating Lunge Push Ups30secGo slow and start by getting the coordination right. Keep your heel on the floor during the deep lunge. Hips & Shoulders are parallel to the floor the whole time.

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Outward External Rotations8x each sideHips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.
Upwards External Shoulder Rotations with Elastic8x each sideMake sure there is 1 straight line connecting both shoulders and your working elbow. Keep your elbow on that line at all times and use it as an axis to rotate the forearm up. Keep your hips and shoulders squared.
Upper Body Lifts - Hands behind Head8xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
V Up Arm Pulses30secKnees locked! Core is engaged! Nothing but the arms move!
Prayer Pose Wrist Stretch8xPlace the plams of your hands against each other infront of your chest. Spread your fingers wide and push them down infront of your chest increasing pressure in each rep.
Prayer Pose Wrist Stretch Rotations4x each directionRotate your wide spread hands infront of your chest towards the front and back.
Wrist Warm Upas neededStretch your wrists on the floor in all possible directions.

Handstand Walking Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
45 Handstand Leg Isolations2x2 each sideFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!
Slide Away1x2Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Slide Away - Roll2xKeep your hips and core perfectly straight during the slide away. Hold your hanstand before you roll. Please make sure yo use a thick mat!
Slide Away - 2 Steps - Roll2xFocus on your slide away first. Hold your straight handstand before you take your first step. Lean towards the front only sligthly. Do not try to run! Please make sure yo use a thick mat!
Elbow Taps at Wall1x12Keep your core engaged and your feet in the same spot against the wall. Isolate the moving arm and elevate both scapula fully. Arm movements should be quick and precise
Push Up Shoulder Taps1x20Only move the working arm. Everything else stays immobile. keep your core engaged!
Plank Skiing2x30secKeep your shoulders engaged at all times. Hips stay low while swinging side to side.

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Half Split Prep30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Active Sphinx20secPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Lotus Wave Combi8 waves & 30sec each sideAfter ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front.
Reverse Wrist Stretch30sec each sideGently stretche the wrist back into the opposite direction that you just worked on.
Back of Shoulder Stretch at Wall30sec each sideKeep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!

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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