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Monday - Handstands

Mid Summer Giveaway - Monday

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

 

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Monday - Handstands

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate 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.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart 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 sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks3x1Core engaged! Look at your hands! Elbows locked and scapular is elevated at all times!
45 Handstand Single Leg Isolation2x2 each legHands, shoulders and hips perfectly aligned. Bring the foot right above the hips. Move slow, precise and calculated!
Tuck Slides3x2-3As soon as the knees bent make sure they touch the wall. Do not arch your back! Stop pulling the knees down just before the lower back rounds!
Kneeling Elastic Shoulder Shrugs2x8-12Elbows locked at all time. Look at your hands! Slow and controlled. Especially on the way down!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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