Start with your head just off the floor and your hands underneath your forehead.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.
Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, 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.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!
Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop!
Hold your hands out in front of you with your elbows 90 degrees bent by your side.Move your wrists from full flexion into full extension and back.Stay in each extreme for a moment for an active stretch.Keep your shoulders depressed and squared with your hips.
Star on your knees with a straight back and your shoulders right on top of your hands. Depress your scapula.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.
With your back straight and your shoulders relaxed place the back of your hands on the floor behind you.Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other.Fully relax your hands back on the floor between reps.
Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.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.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.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.
Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
Move both legs into the straddle simultaneously. Time your movement so both feet finish their journey in the same moment.Keep your hips and shoulders perfectly squared and parallel to the floor.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Remind yourself how to do a Single Leg Tuck Take Off first. Stay clean from start to finish.
Focus on your Tuck Take Off first! Everything else is bonus.Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
First focus on getting to the straight handstand. This is the main priority.Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.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.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line.
Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.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.Keep your elbows locked and elevate your scapula fully at all times.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Pull your knees as low as possible without allowing your lower back to round or the hips to un-square from the shoulders.Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!