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

Week 3 Day 6

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.  

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!
45° Single Leg Isolations1set, 3reps each legGo slow, Shoulders never move. Keep back straight
45° Leg Isolations - Bring both legs away from wall2sets, 4reps each legDo not bring the leg too far away from the wall. Make sure your hips and shoulders freeze in one spot.
Tuck Slides1set, 4repsKnees touch wall and stay together, back straight, shoulders pushing tall
Tuck Take Offs2sets, 3repsDo a tuck slide with your hands slightly further away. Slide down into the tuck. Do not let your knees touch the wall. Now bend your knees further and peel your feet off the wall. Do not lean your shoulders to the front. This is not a slide away!
Slide Away1set, 3reps
Slide Away to Straddle1set, 3repsWhen you open your legs into straddle make sure to keep your shoulders elevated. Isolate the legs!
L-Handstand Single Leg Isolations1set, 3 reps each legFocus on your hips staying parallel. Push out tall. Bring the leg exactly above and do not arch your back
L Handstand bring both legs away from the wall2sets, 1rep each legFocus! Push out tall! Do not lean the leg away just to take the weight off the wall. Instead peel your foot off the wall! Push out tall. Keep your weight in your fingertips.
L Jumps3sets, 2reps each legJust like the tuck jumps don’t try to hold this. Try to align the hands, shoulders and hips and come back down. Do not overthrow the top leg
Swing Up3sets, 2reps each legThrough the L bring the second leg up. 1 step at the time! Do not rush!
Tuck Jumps1set, 5repsStart 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!
Tuck to Straight6sets, 1repStart with your hands and shoulders aligned. Now jump. As soon as the hands, hips and shoulders are aligned extend your legs into a straight handstand. Do not try to hold the tuck!


DemoExerciseReps/SetsHow to/Cues
Scapular push ups in L HS with feet on table Alternative: Kneeling shoulder shrugs with elastic Scapular push ups in L HS with feet on table3sets, 8-12repsAlternative: Kneeling shoulder shrugs with elastic || Do not put your feet against the wall in the L. Look at your hands, go slow, keep your elbows locked.
Bent over back flies with elastic2sets, 8-12repsBack of hand faces ceiling. Back straight!
Press v up combi with elastic Alternative: Press V Up Combi Press V-Up combi with elastic1set, 12repsAlternative: Press V Up Combi
Superman2sets, 12reps

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