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Your free

Scapula Mobility & Elevation Drills

Your free

Scapula Mobility & Elevation Drills

Make sure you do a general warm up before getting started with this sequence. 
You can do these before every single handstand training up to 6 times a week. 
Focus on form. Keep your elbows locked and scapula elevated.
Stay consistent!

 

The Drills

DemoExercise
Shoulder Warm Up with Elastic
8x | 1 set
Straight to W
8x | 2 sets
Active Shoulder Opener at Wall with Elastic
30 sec | 2 sets
Back to the Wall Shoulder Shrugs
8x | 2 sets
Shoulder Opener on Floor
30sec | 2 sets
Shoulder Lifts on Floor
8x | 2 sets
Active Back to Wall Shoulder Openers with Foam Roller
6x | 2 sets
Kneeling Shoulder Shrugs with Elastic
12x | 2 sets

From 0 to hero

Together we will work from a regular push up to the chest to wall handstand and beyond until you feel comfortable enough to hold your freestanding handstand. No matter your current level you will find the right workout and get you going!

Complete Programming

Handstands is so much more than just simply standing on your hands. Weekly flexibility routines, conditioning and injury prevention protocols will make sure you stay healthy, well rounded and with nothing between you and your handstand goals.

More than just the Drills

Get full access to over 2h of instructional footage in my knowledgebase to go beyond just doing the drills. Learn and study the precise how’s and why’s to become your own coach!

Customized to your particular needs

After an in depth initial assessment you will get access to your very own customized handstand training plan. Throughout the program you can reassess at any time to keep the customization up to current standarts!

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Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back

First 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.

Go gentle. Look at your hands in the first stretch. Place your chin on your chest during the second one. Keep your elbows locked at all times.

Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.

Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!

Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.

Reach the wall behind your without arching the back. Keep your ribs in, hands shoulder width apart and elbows locked. Elevate your scapula!

Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down