Handstand Focus

Rest between sets: as needed
Intensity: Moderate – Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Butterfly Shoulder Warmup 2x8 up and down		Apply constant outwards pressure on the elastic as you raise your arms overhead and back. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
	Overhead Warm Up Push 8x		Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead. Keep your shoulders down and look towards the front. Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
	Kneeling Ground Clock 2x each side		Connect your hands with an elastic and reach out with your arm. Picture your hands to be the center of a clock. Touch each hour on the clock and come back the the center between ever reach. Engage your core to stabilize your position. Keep your elbows locked and slide your hand over the floor.
	Wall Walk 2x2		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the spot in between your hands.
	Tuck Slide 2x1		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
	Elevated Handstand Engagement on Stomach 2x4		On the bottom end of the body the elevation should be on the quads just before the knees. Look at your hands and keep them around shoulder width apart. Push your lower back up and engage your core to create an even and slightly rounded line.
	Straddle Half Slide Away 2x2		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
	Lateral Leg Isolation from Straight on Back 1x2 each side alternating		Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill. Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
	Lateral Leg Isolation from Straight at Wall 2x1 each side		Keep your elbows locked and elevate your scapula fully at all times. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the spot in between your hands.
	Straight Single Leg Isolation on Back 1x2 each side alternating		Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill. Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
	Advanced Straight Single Leg Isolation Back to Wall 2x1 each side		Push your glutes and heels into the wall and rotate the leg leg inside of the hip. Use your lower back muscles to keep your hips in a slight anterior pelvic tilt and stay connected with the wall. Fully lock your elbows, look at your hands and keep your shoulders fully elevated.
	L Forearmstand Single Leg Isolation 2x1 each side		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
	Kneeling Shoulder Shrug with Elastic - Chest to Wall 2x8		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!