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Your Customized

Handstand Workout

Your Customized

Handstand Workout

Warm Up - 2 rounds no rest

DemoExercise
Butterfly Kicks on Back
30sec | 2 sets
Handstand Dog
5 times each side | 2 sets
Sitting Knee Extension with Block
12 times & 10 sec hold | 1 set

Middle Split Stretches

DemoExercise
Knee to Chest Warm Up
30sec each side | 2 set
Knee to Side Warm Up
30sec each side | 2 set
Half Split Push Out
30sec each side | 1 set
1 Legged Good Morning
7x each side | 1 set
Assisted 1 Legged Pike Stretch
30sec each side | 2 set
Side Runners Stretch
40sec each side | 1 set
Half Middle Split
10x each side | 1 set
Middle Split with Both Knees Bent - Active
40sec | 1 set
Widest Pancake
40sec | 2 set
Laying Elastic Assisted Tilt
40sec each side | 1 set

Conditioning

DemoExercise
Prep for Swimmer
6 reps | 1 set
10xPosterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.
Active Leg Rotations on Back with Elastic
8 reps | 1 set
6xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.
Plank Frog with Elastic
7 reps each side | 1 set
6xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.

Re- & Prehab

DemoExercise
Externally Rotated Hamstring Bridges
10 reps | 1 set
6xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.
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Keep your knees locked and legs parallel.
Keep your hips and shoulders squared. Keep even weight on both hands. Fully lock your knee and externally rotate the leg as soon as you move it towards the side.
Lock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.

 

Hips & shoulders squared and parallel to the floor. Lower back is straight. Shoulders down. Keep your straight leg locked and facing towards the ceiling

 

Hips & shoulders squared and parallel to the floor. Gently push your bent knee down towards the floor. Lower back is straight. Shoulders down. Keep your straight leg locked and facing towards the ceiling

 

Hips & Shoulders squared and parallel to the floor. Lower back is straight. Careful not to slip into an anterior pelvic tilt. Start with your front knee over your front heel. From here gently pushing it outwards without changing the position of your hips.

 

Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.

 

Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Both knees, standing foot and pubic bone in line. Move side ways only.

 

Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.

 

Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.

 

Externally rotate the working leg and keep your knees fully locked. Work on pulling the leg gently behind your shoulder!

 

Keep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.

 

Posterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.

 

Hips and shoulders parallel to the floor. Leg is externally rotated during the frog. Pull your knee as high as possible towards your shoulder.

Posterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.