3 Week - Let's get from wall to freestanding handstand

Week 2 Day 1

Here is your full workout for today. 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.

Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  

Bailing - Bonus

Warm Up

General warm up, 6-8min of low intensity cardiovascular exercise. Break a sweat!

DemoExerciseReps/SetsHow 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
Elbow Raises 8 repsLift elbows as high as you can
Knees to Chest 2 reps x 2Keep back pressed against floor at all times
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

DemoExerciseReps/SetsHow to/Cues
Handstand Core on Back Single Leg Tucks & Straight to Straddle2sets, 4reps eachGo slow. Lower back always on floor. Feet keep the same distance to the floor. Look at your hands
Kneeling Shrugs with Elastic2sets, 8repsElbows locked, Look at Hands, Push out as tall as possible!

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2sets, 2-3repsHands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
L-Single Leg Isolations2sets, 3reps each legFocus on your hips staying parallel. Push out tall. Bring the leg exactly above and do not arch your back
45° Single Leg Isolations1set, 3reps each legGo slow, Shoulders never move. Keep back straight
45° Leg Isolations - Bring both legs away from wall3sets, 4reps each legDo not bring the leg too far away from the wall. Make sure your hips and shoulders freeze in one spot.
Tuck Slides2sets, 4reps Knees touch wall and stay together, back straight, shoulders pushing tall
Middle Split Wall Kicks2sets, 4repsFocus! Depending on your level of flexibility you might have to come a bit further away from the wall. Keep your lower back straight. Only the feet should touch the wall and not your rib cage. Do not arch. Do not pike.
Half Slide Away1set, 3 repsKeep core engaged. Shoulders come to the front but stay tall. Do not pull your hips!
Slide Away3sets, 2 repsKeep core engaged. Shoulders come to the front but stay tall. Do not pull your hips! Then let your feet come off the wall as a result of the lean.
Box Tuck Walks1set, 3 repsMake sure your back is straight! Put your knees on the edge of the table. PUSH PUT TALL!
Box Tuck Single Leg Isolations2sets, 2 reps each legIsolate! Come all the way into a perfectly straight handstand. Film yourself from the side to check on your own position!
Tuck Jumps3sets, 4repsStart with your shoulders exactly over your hand and flexed feet. When jumping up keep your knees by your chest and focus on aligning the hips with the already aligned shoulders and hands. You do not have to hold the tuck. You can come straight back down. DO NOT OVER THINK THIS!


DemoExerciseReps/SetsHow to/Cues
Scissor Kicks on Back1set, 35reps
Butterfly Kicks on Back1set, 35reps
Sitting Knee Extensions1set, 25reps
Scissor Kick in Forearm Stand1set, 15repsCan also be done in headstand
Butterfly Kicks in Forearm Stand1set, 15repsCan also be done in headstand
Sitting Knee Extensions1set, 20reps

Post workout Stretches

DemoExerciseReps/SetsHow to/Cues
Back of shoulder stretch2sets, 20sec
Half Snow Angel Upper Body1set, 5reps each side
Reverse Wrist stretch30sec each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.

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.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

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