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 here. Looking for your Dashboard? Find it here.
| 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 Raises | 8 reps | Lift elbows as high as you can | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. | |
| Semi Superman | 1x5 each side | ||
| Upper Body Lifts On Side | 1x10 each side | ||
| Lower Body Lifts On Side | 1x10 each side | ||
| Upper & Lower Body Lifts On Side | 1x10 each side | ||
| Keeling Shoulder Shrugs with elastic | 1x8 | Elbows locked. Look at hands at all times. Go slow and push as high as possible! |
Learning handstands takes time. The current goal towards one arm handstands will focus a lot on establishing good and solid technique, learn how to push out of your shoulders properly and isolate leg movement.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | Scapular 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! | |
| Slide Away | 1x3 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| Tuck to Straight & Tuck to Straddle | 1x2 each | ||
| Leg Circles | 1x2 each direction | ||
| Single Leg Circles from Straight | 2x2 each side each direction | Film yourself. Check on yourself. Be critical! | |
| Tuck Single Leg Isolation | 1x2 each side | ||
| Straight Leg Isolations | 1x | ||
| 2on2 Tuck to Straight & Tuck to Straddle | 1x2 each | ||
| 2on2 Leg Circles | 1x2 each direction |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1-2x4-6 each side | ||
| Elevated Kneeling Side Bends | 1x4 each side | ||
| Deep Lunge Side Bends | 1x5 each side | ||
| Deep Side Bends - Freestanding | 1x3 each side | ||
| Miami Side Bends on 2 blocks | 2x2 each side | keep the side of your face connected to your supporting shoulder. Hold each side bend for a moment! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Small Transfers | 2x2 each side | ||
| Miami Transfers | 2x2 each side | ||
| Miami Floor Combi 2 | 2x1 each side | ||
| Lateral Walks | 2x6 blocks, there &, back without a break. Legs together and straddle! | ||
| Vertical Walks | 2x1 Legs together and straddle! | ||
| Miami to Stretched out Fingertip holds | 2x10sec each side legs together and legs straddle | ||
| Stretched Out Fingertip - Taps | 3x each side | ||
| Assisted OAHS | 3x each side Legs Straddle & 3x legs together | ||
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 1x2 each side | 1x2 each side | |
| Elastic One Arm - Straddle Straight Straddle | Big time goal | ||
| Miami Climbs - Wall | 2x4 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jump to Miami Outside Hold - 2 Blocks | 2x each side | ||
| Figas Single Leg Isolation - Straddle to Straight | 1x2 each side | ||
| Figas Single Leg Isolation - Straddle to Tuck | 1x3 each side | ||
| Figas Single Leg Isolation - Tuck to Parallel | 1x2 each side | ||
| Figas Compressions | 2x4 each side | ||
| Figas Almsot Figas | 2x each side |
If you train 5 days a week do for example: A,B,only Handstands, A,B .
Strength Day A and B, I want you to film that whole part of the training and send it to me. It will give me the opportunity to evaluate technique, strength, stamina etc with one single video. Next week I will present you with an exact workout plan!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
Handstand Push-Up
- 5 sets of 2-3 with 2:30min to 3 min rest
Standing Barbell Overhead Press - 3 sets of 10-12 reps
| Day A | (check out drop down for details) | check out drop down for details |
| Press Tap Press | 3x2 | ||
| Partial Chest to Wall Stalder Press | 3x | Compression is king! Perform an extreme chest to wall leg lift where in every attempt you lower sligthly lower into the stalder position. On the way back up when your hands, shoulders and hips are back in line you should be so compressed that your feet are not touching the wall just yet! | |
| Lower to Stalder From Standing | Only do the Lowering Part from the video | ||
| Slow Lower Through Tuck Planche | 3x | The slower the better. Keep your hands, shoulders and hips in one line for as long as possible! | |
| L Sit to Half Stalder Press with Bent Knees | 2x2 each side | ||
| Stalder Roll | 1x2 | Don't worry about the press up part. I just want to see you roll into a stalder! Keep the compression from when you are lieing on your back all the way until the stalder. Do this better than me please! | |
| Stalder Leg Lifts | 3x6 | ||
| Sitting Leg Lifts | 2x12 |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.