Group Dashboard | Handstand Walking Workout

Handstand Walking Intensive

Muscle Up Coaching Group - Week 1

Here is the full workout. 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. 

General Warm Up - 3 rounds

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks30secQuick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly!
Plie Jumps30secExternally rotate your feet and legs. Push your knees towards the back and hips towards the front in your squat. Keep your core engaged and back straight.
Navy Push Up Jumps30secShoulders stay in front. Elbows are locked at all times. Keep your hips low and core engaged and straight.

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
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.
Arm Circles8x 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.
Upper Body Lifts - Hands behind Head8xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Single Leg V Ups8x each legReach tall first before reaching forward. Lock your knees and keep your back straight. Keep your scapula depressed. Show your long and proud neck
Prayer Pose Wrist Stretch8xPlace the plams of your hands against each other infront of your chest. Spread your fingers wide and push them down infront of your chest increasing pressure in each rep.
Prayer Pose Wrist Stretch Rotations4x each directionRotate your wide spread hands infront of your chest towards the front and back.
Wrist Warm Upas neededStretch your wrists on the floor in all possible directions.

Handstand Walking Training

DemoExerciseReps/SetsHow to/Cues
Push Up Walks - Feet elevated on 2 Blocks1x2 walksWalk 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.
Wall Walks2x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
45 Handstand Single Leg Isolation2x2 each legIsolate the movement into 1 leg at the time. Align the working leg with the already perfectly aligned hands, shoulders & hips. Elevate your scapula fully at all times. Do not round your back or slip into a posterior pelvic tilt when you bring the leg back to the wall.
45 Handstand Leg Isolations1x1 each legFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!
Elbow Taps at Wall2x5 each sideKeep your core engaged and your feet in the same spot against the wall. Isolate the moving arm and elevate both scapula fully. Arm movements should be quick and precise
Elbow Taps in L1x8 each sideOnly allow your hips to swing sligthly. Keep your elbows locked and scapula elevated. Do not slip in an anterior or posterior pelvic tilt.
Push Up Shoulder Taps1x10 each sideOnly move the working arm. Everything else stays immobile. keep your core engaged!
Forearm Plank Scorpion2x8 each sideShoulders parallel to the floor and knees together. Do not push your hips up!

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Hip Opener with Yoga Block on Stomach 30sec each sideDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Superman20secHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Z-Stretch Side Bend30sec each sideDo not rotate. Make sure your hips and shoulders stay squared!
Reverse Wrist Stretch30sec each sideGently stretche the wrist back into the opposite direction that you just worked on.
Back of Shoulder Stretch at Wall30sec each sideKeep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!

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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