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Happy Handstanding!

Training 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 here.  Looking for your Dashboard? Find it here.

Warm-Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Semi Superman1x5 each side
Upper Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper & Lower Body Lifts On Side1x10 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!

Practice

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.

Handstand Warm-Up

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Scapular 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 Away1x3Start 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 Straddle1x2 each
Leg Circles1x2 each direction
Single Leg Circles from Straight2x2 each side each directionFilm yourself. Check on yourself. Be critical!
Tuck Single Leg Isolation1x2 each side
Straight Leg Isolations1x
2on2 Tuck to Straight & Tuck to Straddle1x2 each
2on2 Leg Circles1x2 each direction

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
Elevated Kneeling Side Bends1x4 each side
Deep Lunge Side Bends1x5 each side
Deep Side Bends - Freestanding1x3 each side
Miami Side Bends on 2 blocks2x2 each side keep the side of your face connected to your supporting shoulder. Hold each side bend for a moment!

One Arm HS Training

DemoExerciseReps/SetsHow to/Cues
Small Transfers2x2 each side
Miami Transfers2x2 each side
Miami Floor Combi 22x1 each side
Lateral Walks2x6 blocks, there &, back without a break. Legs together and straddle!
Vertical Walks2x1 Legs together and straddle!
Miami to Stretched out Fingertip holds2x10sec each side legs together and legs straddle
Stretched Out Fingertip - Taps3x each side
Assisted OAHS3x each side Legs Straddle & 3x legs together
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle1x2 each side1x2 each side
Miami Climbs - Wall2x4 each side

Strength & Conditioning Evaluation

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!

DemoExerciseReps/SetsHow to/Cues
Handstand Push-Up - 5 sets of 2-3 with 2:30min to 3 min rest 
  • with elevated hands Elevate your hands either with hs blocks or parallettes to make the way to the floor even longer)
  • Lower down with your feet on the box and knees straight
  • push back up with your knees bent on the box

Standing Barbell Overhead Press - 3 sets of 10-12 reps
  • make sure to keep proper form
Day A (check out drop down for details)check out drop down for details
Press Tap Press3x2
Partial Chest to Wall Stalder Press3xCompression 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 StandingOnly do the Lowering Part from the video
L Sit to Half Stalder Press with Bent Knees2x2 each side
Stalder Roll1x2Don'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 Roll to Standing3x1
Ring Planch Slides2x4-6
Tuck Lower to L Sit3x
Stalder Leg Lifts3x6
Sitting Leg Lifts2x12

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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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready

Choose an appropriate progression: ⁣

➡ Down Dog Push-Up
➡ Inverted Shoulder Press
➡ Feet Elevated HSPU
➡ Wall Supported HSPU
➡ Handstand Push-Up