Take your time going through the warm up. Explore the full range of motion available to you in these movements. If you need to add a few reps or exercises to feel ready, go for it.
|W-Raises||8 reps||Go slow and focus pulling shoulder blades together|
|W to Y-Raises||8 reps||Actively keep lifting arms up on Y-Raises|
|Back Extensions||8 reps||Initiate lift by externally rotating your arms until thumb is facing the ceiling|
|Arm Circles||8 per direction||Extend arms to the side and create small circular movements|
|Elbow Lifts||8 reps||Lift elbows as high as you can|
|Knees to Chest||2 reps x 2||Keep back pressed against floor at all times|
|Open/Close Hands||10-20 reps||Work on extending fingers fully|
|Wrist Warm-Up||Few reps each||Go through these until wrists feel warm and ready|
Learning handstands takes time. In the beginning it is all about getting familiar with being upside down, and then gradually you will build specific strength & control. Don’t rush through these exercises and take breaks as needed.
|Wall Walks||3||Slow & controlled. Keep elevating shoulders|
|L - Handstand with leg lifts||2 x 2 each leg||Push through shoulders. Keep lower back straight & engaged|
|Tuck Slides||2*3||Slow & controlled. Keep elevating shoulders|
|Slide Aways||3 x 2 reps||Movement is only happening in shoulder. Don't use hip to get away from wall|
|Headstand - Tuck to Straight||Only your legs are supposed to move & should not affect rest of body|
|Headstand - Tuck to Straddle||Only your legs are supposed to move & should not affect rest of body|
|Handstand Tuck to Straight||Keep pushing, only legs move. Shoulder & back position doesn't change.|
|Handstand Tuck to Straddle||Keep pushing. Push even more when in straddle. Shoulder & back position doesn't change.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!