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Handstand LV 2

Your Handstand Workout

Handstand LV 2

Your Handstand Workout

General Warm Up

DemoExerciseReps/SetsHow to/Cues
Mountain Climbers45secKnee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged!
Side Plank Reaches8x each sideFocus on stability and balance. Reach as far under as possible and all the way up in each rep. Keep your core engaged.
Standing Hip Circles6x each sideKeep your hips and shoulders squared. Do not lift 1 side of your hips up. Keep ypour standing foot facing towards the front and supporting knee locked.
Middle Split Slide to Kick6x each sideHips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!
Runners Stretch Reps8x each sideHips & shoulders parallel to the floor. Back straight. Use wall for balance if necessary.
Elevated Hip Opener10x each sideBoth feet pointed with the straight leg elevated on a yoga block. Push your chest and glutes towards the floor. Keep your back straight.
Pancake Rondes10xArch your lower back. Externally rotate your legs!
Single Leg Tuck - on Back2x4 each sidePush out tall, keep your lower back on the floor at all times! Look at your hands. Isolate the movement into 1 leg only!

Specific Warm Up & Injury Prevention

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

2 Arm Basics

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Straddle Slide Away2x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Leg Circles - Straight Straddle Tuck1x2Keep elbows locked at all times. Do not round your lower back!
Leg Circles - Straight Tuck Straddle1x2Keep elbows locked at all times. Do not round your lower back!
Straight Single Leg Isolations1x2Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!
Tuck Single Leg Isolations1x2Keep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only.
Lateral Leg Isolations from Straight1x2Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
Single Leg Circles from Straight2x1Keep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle.

Conditioning

DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks - Legs Together2x1 each sideThe longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible!
Elastic Front Corrections2x8From an overhead position bring the hands sligthly down infront of your forehead before pushing the back up. Keep your scapula elevated at all times and look at your hands. The back of your hands faces towards the back.
Downward Dog HSPU2x12The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back.
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