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Press to Handstand Academy

Press to Handstand in 3 Parts!

General Warm

DemoExerciseVideoHow 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
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Specific Warm Up Stretches

DemoExerciseVideoHow to/Cues
1 Legged Good Morning - 8xClick for videoBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Elevated Side Runners Stretch - 30secClick for videoFront foot elevated on yoga block. Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Ronde - 10xClick for videoLower back is straight. Core engaged. Working knee is locked. Hips & shouders parallel to the floor.
Pike Press Prep - 10xClick for videoWorking knee is locked. In the back toes pull up towards the face. In the front push your index finger into the floor and rotate your hips to sligthyl arch the lower back.

Introduction to presses

DemoExerciseVideoHow to/Cues
Press Leans - 1x4Click for videoHands shoulder width apart, eblows locked. Lean towards the front pushing the index finger into the floor. You should be able to feel the weight lifting out of your feet tranfering into your hands.
Press Lean Take Offs - 1x4Click for videoSame as the press lean but when you get to the front try to raise up on your toes. Do not do that by actively pushing up with your ankle but by engaging the back, rotating the hips and with that pulling the feet off the ground.
Bench Leans - 1x4Click for videoKeep your scapular elevated. Lean towards the front increasing the weight on your fingertips. Do not pike or arch. Keep your body parallel to the floor!
Bench Zombie - 3x3Click for videoStart by perfoming a bench lean. When your shoulders can not travel any further pull your hips up towards the ceiling. Simoutaniously your shoulders begin traveling back towards the bench. Your shoulders and hips should arrive on top of your hands simoutaniously. Squeeze there for a moment before returning on the exactly the same route back to your starting position!
L Handstand Single Leg Isolations - 2x1 each sideClick for videoElbows locked. Hands, shoudlers & hios in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
Half Slide Away - 2x3Click for videoStart 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 stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!

Conditioning

DemoExerciseVideoHow to/Cues
V-Up Combi - 10xClick for videoLeft, Right, Both, Both = 1 Rep. Knees locked, back straight!
Half Swimmer with Block - 8xClick for videoOpen the legs in 1 dynamic movement. Keep your back straight and look in front! Belly button goes towards the floor first
Kneeling Shoulder Shrugs with Elastic 2x10Click for videoLook at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Sitting Wall Pancake Lifts - 2x4Click for videoBack is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees!
Sitting Leg Lifts - 2x5Click for videoStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!

Post Workout Stretches

DemoExerciseVideoHow to/Cues
Cobra - 1x5 & 10sec holdClick for VideoUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Hip Opener with Yoga Block on Stomach - 1x30sec each sideClick for videoDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Pancake with Legs Shoulder width apart - 20secClick for videoBack is straight or even sligthly arched
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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.

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