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Thank you for joining me at the workshop!

Advanced Handstand Workout

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. 

I am looking forward to reconnecting with you online or at a future event.
See you soon!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
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.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.
Arm Circles10x 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.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

The Freestanding Basics

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Leg Circles - Straight Straddle Tuck1x2Keep elbows locked at all times. Do not round your lower back!
Leg Circles - Straight Tuck Straddle1x2Keep elbows locked at all times. Do not round your lower back!
Lateral Leg Isolations from Straight1x3 each sideFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
Straight Single Leg Isolations1x2 each sideKeep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!
2on2 Straight Straddle Straight2x3Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other.

Side Bend Work

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x6 each side
Kneeling Side Bends2x8 each side
Elevated Kneeling Side Bends1x6 each side
Deep Side Bends - Wall2x3 each side
Deep Side Bends - Freestanding2x2 each side

1 Arm Prep

DemoExerciseReps/SetsHow to/Cues
Miami Floor Combi Part 2 Full Straddle2x each side
Miami Floor Combi Part 12x each side
3 Blocks Step There2x each side
3 Blocks Step Back2x each side
Vertical Wall Walk Baby Straddle2x down up, down up

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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