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Your Customized

handstand workout

Your Customized

handstand workout

General Warm Up

DemoExercise
Extended Burpee
30sec | 1 set
Mountain Climbers
30sec | 1 set
Dead Bug Circles
10x each direction | 1 set

 

Stretches

DemoExercise
Alternating Plie
5x each side | 1 set
Middle Split with Both Knees Bent
30sec | 2 sets
Runners Stretch Table
20sec each side | 2 sets

 

Prehab

DemoExercise
Forehead to W
8x | 1 set
Back Extensions
8x | 1 set
Elbow Lifts
8x | 1 set
Open Close Hands
10x | 1 set
Wrist Warm Up
as needed

 

Technical Training

DemoExercise
Push Up Hold
30sec | 2 set
Push Up Walk Hands
2x there and back | 2 sets
Wall Crow
5sec | 3 sets

 

Conditioning

DemoExercise
Elastic Back Corrections
6x | 2 set
Kneeling Shoulder Shrugs with Elastic
12x | 2 sets
Single Leg V Ups
5x each leg alternating | 2 sets

From 0 to hero

Together we will work from a regular push up to the chest to wall handstand and beyond until you feel comfortable enough to hold your freestanding handstand. No matter your current level you will find the right workout and get you going!

Complete Programming

Handstands is so much more than just simply standing on your hands. Weekly flexibility routines, conditioning and injury prevention protocols will make sure you stay healthy, well rounded and with nothing between you and your handstand goals.

More than just the Drills

Get full access to over 2h of instructional footage in my knowledgebase to go beyond just doing the drills. Learn and study the precise how’s and why’s to become your own coach!

Customized to your particular needs

After an in depth initial assessment you will get access to your very own customized handstand training plan. Throughout the program you can reassess at any time to keep the customization up to current standarts!

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Work dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance!

Knee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged!

Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times

Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!

Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get comfortable.

Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.

Rotate 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.

Start 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 slightly for this exercise.

Keep your forehead on the floor and interlock your fingers behind your head.

Make fists with your hands for warm up. Open your hands fully stretching the wide between each rep.

Stretch your wrists on the floor in all possible directions.

Hands shoulder with apart. Elbows are locked. Core is engaged. Do not pike at your hips and do not allow your shoulder blades to stick out in the back.

Walk your hands towards your feet. Keep your shoulders over your hands at all times. Do not come through a downward dog position! Keep yur scapula elevated and bend your knees sligthly in case of reduced hamstring mobility.

Step up against the wall 1 leg at the time. Hands shoulder wide apart. Keep your elbows locked and scapula elevated. Look at your hands at all times.

Look at your hands and keep your scapula fully elevated at all times. Keep your core engaged!

Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

Reach tall first before reaching forward. Lock your knees and keep your back straight. Keep your scapula depressed. Show your long and proud neck