Training Stage 2

The Floats

Home | How to HandstandWorkout

Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Around the World on Stomach
1x10
Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Forearm Plank Trunk Rotation
1x8 each side
Engage your core and create 1 straight line from your feet all the way through your neck.
Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line.
Move slow and stay in control at all times!
Push Up Y
1x6 each side
Engage your core and create 1 straight line from your feet all the way through your neck.
Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling.
Keep your shoulders and hips immobile.
Swimming
1x20sec
Pull your hands and feet far away from your center to get as long as possible.
Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.
Go as fast as possible.
Hand Raise over Hurdle on Stomach
1x8 each side
Relax your hands back on the floor between each rep.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.

Shoulder And Core Activation


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Kneeling Shoulder Shrug with Elastic - Chest to Wall
2x6
Lock your elbows and look at your hands.
Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.
Go slow on the way down and keep your elbows locked. Both directions matter!
Shoulder Lift on Floor
2x4
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Half Superman Plank Push Up
2x6
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Flex your feet on the floor and keep them next to each other.
Forearm Plank Push Up - Elevated Feet
2x6
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Flex your feet on the floor and keep them next to each other.
Place your elbows right underneath your shoulders.

Wrist Warm Up


Rest between sets: As Needed
Intensity: Light

Technique Training


Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on Form

DemoExerciseReps/SetsHow to/Cues
a1
L Handstand Walk - Feet on Box
2x2
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
a2
L Handstand Single Leg Isolation - on Box
2x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
a3
Box Tuck Walk
2x2
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
a4
Single Leg Tuck on Back
2x2 each side alternating
The distance between your feet and the floor should stay the same the entire time.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
a5
Box Tuck Single Leg Isolation
2x2 each side alternating
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
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b7
Wall Walk
2x2
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
b8
Lateral Leg Isolation from Straight at Wall
2x2 each side alternating
Keep your elbows locked and elevate your scapula fully at all times.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
b9
Wall Handstand Single Foot Isolation
2x2 each side alternating
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands.
Elevate your scapula to cover your ears with your shoulders the entire time.
b10
45 Handstand Single Leg Isolation
2x2 each side alternating
Move slowly and stop the leg right on top of your hips to create a perfectly straight line.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
b11
Single Leg Tuck on Back
2x2 each side alternating
The distance between your feet and the floor should stay the same the entire time.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
b12
Single Leg Tuck Slide
2x2 each side alternating
Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Touch the wall with your feet and the working knee and shin only.
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c18
L Handstand Walk - Feet on Box
1x2
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
c19
L Handstand Single Leg Isolation - on Box
1x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
c20
L Handstand Shoulder Correction
2x4
Every time your shoulders pass on top of the center of your hands stop for a moment, push out extra tall and move on.
Lock your elbows and look at your hands.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
c21
Box Tuck Single Leg Isolation
1x3 each side alternating
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
c22
Box Tuck Hover
3x1 each side
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
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d26
Wall Walk
2x3
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
d27
Half Slide Away
2x3
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
d28
Single Leg Tuck Slide
2x2 each side none alternating
Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Touch the wall with your feet and the working knee and shin only.
d29
45 Handstand Single Leg Isolation
2x2 each side alternating
Move slowly and stop the leg right on top of your hips to create a perfectly straight line.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
d30
45 Handstand Single Leg Tuck Slide
2x1 each side
Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.
Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
d31
45 Handstand Hover
2x1 each side
Move slowly and calculated. Do not push, swing or jump off the wall.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
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e36
Wall Walk
2x3
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
e37
Single Leg Slide to Tuck
2x2 each side
Move slow and focus on 1 movement at the time. Separate the movements and freeze every time your change the limb or direction of the movement.
Hold the tuck position for a moment in each rep.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
e38
Tuck Slide
2x2
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
e39
Wall Tuck Jump
4x
The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.
Keep your shoulders on top of the hands at all times.
Look at the spot between your hands at all times!
e40
L Handstand Single Leg Isolation
2x2 each side
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e41
L Walk Up
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
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f45
Wall Walk
2x2
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
f46
Straddle Half Slide Away
2x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
f47
Half Slide Away
1x3
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
f48
Slide Away
3x2
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
f49
L Handstand Single Leg Isolation
1x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f50
45 Handstand Hover
1x2 each side alternating
Move slowly and calculated. Do not push, swing or jump off the wall.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
f51
45 Handstand Leg Isolation
2x1 each side alternating
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
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g54
Wall Walk
2x2
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
g55
L Handstand Single Leg Isolation
1x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
g56
L Handstand Single Leg Tuck to Straight
2x2 each side none alternating
Focus on moving the foot up in a vertical line only. Do not pike the leg at the hips towards the wall or arch it over towards the back.
Film yourself from the side and watch it back between sets to check on your form and increase upside down body awareness and coordination.
Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
g57
L Walk Up
2x each side none alternating
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g58
L Wall Jump
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g59
L Handstand Single Leg Tuck to Straight Kick
2x2 each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands, shoulders and hips. Do not arch the leg over towards the back.
Use the momentum created to momentarily release the second foot off the wall without closing the leg up.
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g60
Partial Kick Up
3x each side none alternating
Begin with the heel that jumps off the floor just in front of the board. First jump the foot onto the board before then jumping towards the handstand. The second foot should never touch the floor.
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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h66
Box Tuck Single Leg Isolation
1x3 each side alternating
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
h67
Box Tuck Hover
2x1 each side
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
h68
Tuck Slide
1x3
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
h69
45 Handstand Single Leg Tuck Slide - Sans Genoux
2x2 each side none alternating
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Place your hands in the same distance to the wall as during your regular tuck slide.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
h70
45 Handstand Single Leg Tuck Slide Hold - Sans Genoux
1x 10sec each side
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Place your hands in the same distance to the wall as during your regular tuck slide.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
h71
Single Leg Tuck Hover
1x each side
Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
h72
Single Leg Tuck Take Off
2x1 each side
Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
h73
Wall Tuck Jump to Handstand
4x
Keep your shoulders on top of the hands at all times.
Jump past the tuck and extend the legs into a straight handstand before touching the wall.
Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
h74
Partial Tuck Jump
4x
Keep your knees together and close to your chest.
Jump from flexed feet to be able to push off the floor properly.
Look at the spot between your hands at all times!
h75
Extreme Half Slide Away
2x2
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength.
Keep your elbows locked and elevate your scapula fully at all times.
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i79
Wall Walk
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
i80
Single Leg Tuck Slide
Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Touch the wall with your feet and the working knee and shin only.
i81
45 Handstand Single Leg Tuck Slide - Sans Genoux
1x3 each side none alternating
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Place your hands in the same distance to the wall as during your regular tuck slide.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
i82
Single Leg Tuck Take Off to Straight
2x1 each side
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
i83
Single Leg Tuck Take Off to Tuck
2x1 each side
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
i84
Kick Up to Single Leg Tuck
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Fully bend the second leg and use your hip flexors to pull it into a tight tuck.
i85
Tuck Slide - Sans Genoux
1x4
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Place your hands in the same distance to the wall as during your regular tuck slide.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
i86
Tuck Take Off
2x2
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
i87
Box Tuck Single Leg Isolation
1x2 each side alternating
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
i88
Box Tuck Hover
1x2 each side
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
i89
Box Tuck Leg Isolation
2x1 each side
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster.
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. Stabilize your hips with your back and use your hip flexors to actively pull the first knee down until it touches the box.
i90
Partial Jump to Tuck - Hold
2x1 each side
Begin with your heels just in front of the board to avoid having to jump backwards. Already jump as far towards the tuck in this initial jump as you can control.
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
i91
Jump to Tuck - Hold
4x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
i92
Partial Tuck to Straight Entry
4x
Begin with your heels just in front of the board to avoid having to jump backwards. Already jump as far towards the tuck in this initial jump as you can control.
Do not attempt to hold the tuck. Instead use the tuck as a stepping stone to align your hips with the already aligned hands and shoulders before extending the legs up into the straight handstand.
Work on your timing to shoot your legs up in the right moment to nail your straight handstand.
i93
Tuck to Straight Entry
4x
Do not attempt to hold the tuck. Instead use the tuck as a stepping stone to align your hips with the already aligned hands and shoulders before extending the legs up into the straight handstand.
Work on your timing to shoot your legs up in the right moment to nail your straight handstand.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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j108
Wall Walk
2x3
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
j109
L Handstand Single Leg Circle
1x1 each side & each direction
In the straight and tuck handstand your feet should be parallel. As soon as your feet open towards the straddle handstand externally rotate your legs from your hips.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j110
45 Handstand Lateral Leg Isolation
2x2 each side none alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
j111
L Handstand Leg Isolation
2x1 each side alternating
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j112
Straddle Half Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
j113
Straddle Slide Away
2x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Keep your elbows locked and elevate your scapula fully at all times.
j114
Half Slide Away
1x3
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
j115
Slide Away
2x3
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
j116
Slide Away to Straddle
2x2
Externally rotate your legs as you open into the straddle and carry them down to avoid creating momentum. Only open our legs as far as you are able to remain well aligned.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your elbows locked and elevate your scapula fully at all times.
j117
Straddle Jump To Handstand
4x
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Do not walk. If you feel like you have to take a step come down instead, reset and go again.
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k125
Wall Walk
2x3
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
k126
L Handstand Single Leg Isolation
1x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
k127
L Handstand Leg Isolation
2x1 each side alternating
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
k128
Slide Away
2x3
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
k129
L Wall Jump
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
k130
L Handstand Kick to Handstand
2x1 each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands, shoulders and hips. Do not arch the leg over towards the back.
Use the light momentum created from the kick to lift the second leg off the wall. Finish in a straight handstand.
Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
k131
Single Leg Tuck Take Off
1x2 each side
Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
k132
Kick Up to Single Leg Tuck
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Fully bend the second leg and use your hip flexors to pull it into a tight tuck.
k133
Kick Up to L
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
k134
Partial Kick Up to Elevated Kick Up to Handstand
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
First jump into the single leg L. Then, once in control, close the second leg up.
Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
k135
Kick Up to Handstand
4x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
First jump into the single leg L. Then, once in control, close the second leg up.
Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.

Conditioning


Rest between sets: 30-45 sec
Intensity: Elevated


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