Follow Along or Self Paced Workout – You chose
Warm Up
Rest between sets: minimal
Intensity: Moderate | Focus on Form
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | W Lift 1x6 | Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition.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. | |
 | Straight Lift 1x6 | Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition.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. | |
 | Kneeling Shoulder Raises 1x8 | In a vertical line pull your shoulders up towards the ceiling and bring them back down carefully. Try to make them touch your ear-lopes in every rep! | |
 | Shoulder Shrug on Stomach 1x6 | Reach as tall as you can and cover your ears with your shoulders.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
 | Core Engagement on Back 2x4 | 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!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
 | Open Close Hands 1x8 | Close your hands into tight wrists to mobilize your hands and stimulate blood flow.Squeeze tight when in the fist position and spread your fingers wide as you open your hands. | |
 | Italian Wrist Curl 1x6 | Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your forearm around horizontal. | |
 | Prayer Pose Stretch 1x6 | Keeping your hands in a vertical position push them down in front of your body towards your belly button.Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.Keep your shoulders depressed and squared with your hips. |
Handstand Training
Rest between sets: as needed
Intensity: Moderate | Focus on Form
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Scapula Push Up on Knees 1x4 | Move into full retraction with your shoulder blades touching each other behind the back into full protraction pushing the blades away from the spine as if you wanted to touch them in front of your chest in each rep.Keep your back straight. Do not arch it during retraction or round it during protraction.Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either. | |
 | Forearm Plank Scapula Push Up - Bent Knees 1x4 | Keep your back straight. Do not arch it during retraction or round it during protraction.Place your shoulders right on top of your elbows.Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either. | |
 | Quadruped Hold 1x8sec | Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands.Engage your core and keep your back parallel to the floor.Look at the spot between your hands at all times! | |
 | Elbow Rotation in Push Up 1x6 | Carefully rotate the pits of your elbows towards the front and back to develop strength, stability and coordination.Lock your knees, engage your legs and keep your core engaged at all times.Look at the spot between your hands at all times! | |
 | Shoulder Circle in Push Up 1x2 each direction | Draw small circles with your shoulders on top of your hands to develop strength, stability and coordination.Lock your knees, engage your legs and keep your core engaged at all times.Look at the spot between your hands at all times! | |
 | Push Up Shoulder Tap 1x3 each side | Do not allow your body to swing from side to side.Engage your core and create 1 straight line from your feet all the way through your neck.Place your shoulders on top of your wrists with your hands shoulder wide apart, locked elbows and the fingers facing towards the front. |