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Happy Handstanding!

Mexican Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

Training Plan

Before getting into back warm-up, start with a general warm-up that works for you. A good example is something like an abs routine to get your body going.  Individual choice.

DemoExerciseReps/SetsHow to/Cues
Back Warm-UpReps/Sets as noted in drop down
Superset - 2 Rounds of: 
Back - Superset2 Rounds total
Cobra with Bent Legs against wall 5x5secSet up with legs bent against a wall. Try to get legs and head to touch, but don't push violently
Half Knee Bridge 1x8Hips stay over knees - don't push them over to front.
Donald Duck Wall Stretch1set á 8reps with 3sec holdFocus on stretching shoulders and thoracic spine by pushing through your arms.
Bridges 2x4Push stomach as high to the sky as you can. Try to straighten elbows and knees.
Elbow Bridges - with 2 yoga blocks under feet1x4Same movement as before, except I want you to add two yoga blocks under your feet.Try having forearms parallel to eachother
Standing Wall Taps 2x4Adjust distance as doable
Standing Table Taps 2x4Adjust height as doable
Handstand Wall Taps 2x 4Adjust distance as doable. Go controlled & don't smash into the wall
Handstand Table Taps 2x 4Adjust height as doable, don't smash into table/chaie.
Childs Pose30sec - 1minHells to bottom. Try to relax here
Rounded Standing Pike 2x20secKeep back round and hunch over your legs.

Feedback Needed!

Let me know how this feels. Is it too much? Not enough? Is it challenging?

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Do This: ⁣

➡ Start on your back, with legs bent and feet flat on the ground
➡ Lift your hips up off the ground


Do This: ⁣

➡ Start on your back, with legs bent, pointed feet and toes touching the ground
➡ Keep Legs together and in same angle as you move them side to side

Do This: ⁣

➡ Start on your side, with legs bent on top of one another
➡ Lift one leg up to the ceiling but still keeping it bent

Do This: ⁣

➡ Start on your stomach with arms by your sides
➡ Now lift your upper body up and down

Do This: ⁣

➡ Start on your stomach with arms extended in front
➡ Now lift both of your legs up into the air and back down

Do This: ⁣

➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Head as far back as possible)

Do This: ⁣

➡ Keep tension in abs to keep lower back from arching
➡ Feel the stretch in your upper back and shoulders
➡ Keep arms straight

Do This: ⁣

➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Try carefully pushing feet and head together but do not violently over push it

Do This: ⁣

➡ Shoulders/arms stay by ears
➡ Knees shoulder width apart
➡ Hips stay over knees do not push them over, to the front
➡ Keep tension to not collapse
➡ Look past your hands as far down as possible

Starting position should be comfortable so you can have balance on top - be careful not to fall over!!

Do This: ⁣

➡ Stomach straight up and as high as possible to the sky
➡ Aim to straighten knees and elbows
➡ Keep weight evenly between hands and feet
➡ Whole foot stays on ground
➡ Look at floor if possible even past fingertips

Correct form we are looking for: Imagine a point on the floor right under your belly button. Distance between point & feet and point & hands should be equal.

Starting position should be comfortable so you can have balance on top - be careful not to fall over!!

Do This: ⁣

➡ Stomach straight up and as high as possible to the sky
➡ Once you are in a normal bridge, try to lower down until your forearms touch the ground
➡ Keep weight evenly between elbows and feet
➡ Whole foot stays on ground
➡ Look at floor if possible even past fingertips

Start with your back facing the wall with a bit of a distance between you and the wall.

Do This: ⁣

➡ Lift your arms overhead, really push out and lock elbows (just like in a handstand) & keep legs straight
➡ Now reach back and try to touch the wall
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the wall

Start with your back facing the a mountain of mats or a few boxes or table - with a bit of a distance between you and them.

Do This: ⁣

➡ Start standing with your arms extending overhead, focus on pushing out tall and lock your arms and legs. Just as if you are in a handstand.
➡ Now reach back and try the top of that mountain
➡ Once you touched the table/surface go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the table

Start with your back facing the wall with a bit of a distance between you and the wall.

Do This: ⁣

➡ Start in a handstand with legs slightly apart, focus on pushing out tall and lock your legs
➡ Now reach back and try to touch the wall
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the wall

Start with your back facing the a mountain of mats or a few boxes or table - with a bit of a distance between you and them.

Do This: ⁣

➡ Start in a handstand with legs slightly apart, focus on pushing out tall and lock your legs
➡ Now reach back and try the top of that mountain
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the table

Start with bent knees, grab your ankles and then gently straighten your legs while hunching over with your upper body.