Here is your Straddle Handstand 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.
Warm up well and stay warm during your training.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Frog Jump Push Up | 8x | Externally rotate your legs and pull your knees towards your hip line as you lower into the push up. | |
| Alternating Plie | 2x2 each side | Delay moving your upper body as much as possible. Especially when returning to the deep plie position the leg has to guide the movement. | |
| Squat to Plie at Wall | 2x4 | Squat down in parallel and externally rotate at the bottom. Wear slippery socks and avoid leaning into the wall. | |
| Lotus Sit Ups | 1x8 | Reach up towards the ceiling before you fold towards the front. | |
| Frog Joint Distraction | 30sec each side | Keep your back parallel to the floor and your hips in line with the knees. The elastic should pull your hips back gently. | |
| Extended Cleopatra | 2x2 each side | Work on keeping your hips low as you swap your legs. | |
| Handstand Dog | 4x each side | Externally rotate the leg as soon as it start to move towards the front whilst keeping your hips and shoulders parallel to the floor. | |
| Active Leg Rotations on Back | 1x6 | Engage your legs! Lock your knees and point your feet. Open your legs until your feet are in line with the hips. | |
| Assisted Deep Plie Airplanes - with Elastic behind Back | 2x10sec | Attach the elastic just underneath your knees and bring it behind your back. Elevate your upper body with yoga blocks to create space for your legs. | |
| Diamond Pulls at Wall on Forearms | 2x4 | Come as close to the wall as possible but make sure that only your feet touch the wall. As soon as your legs begin to move work on pushing your heels towards the wall. | |
| Plank Frog to Straight | 6x each side | Engage your core and create a straight line from your heels all the way through your neck. Keep your hips and shoulders squared. |