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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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!