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PRESS to handstand Academy

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Specific Warm Up


Rest between sets: None
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Forehead to W
8x
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
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.
Around the World on Stomach
4x
Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elastic Overhead Wrist Curls
8x each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.
Kneeling Elbow Rotations
40sec
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows!
Rotate the pit of your elbows towards you and away from you as far as you can in each rep.
Lean into your hands and keep your wrists under constant pressure.

Warm Up Stretches


Rest between sets: None
Intensity: Light

Press Training


Rest between sets: As Needed
Intensity: Moderate | Leave 2 reps in reserve in each set

Post Workout Stretches


Rest between sets: None
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Prep for Half Split
40sec each side
Place your hips on top of the back knee and keep them squared with your shoulders at all times.
With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.

Reverse Wrist Stretch
40sec each side
Use your opposite hand to gently pull your fingertips towards the floor or towards you if mobility allows it moving your wrist into flexion.
Keep your shoulders depressed and squared with your hips.

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