fbpx
Let's see what you got!

Handstand Training

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.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

DemoExercise
Forehead to W
8x | 1 set
Straight to W
8x | 1 set
Back Extensions
8x | 1 set
Arm Circles
10x each direction | 1 set
Elbow Lifts
8x | 1 set
Active Arm Circles
10x each direction | 1 set

DemoExercise
Elastics - Front Flies in 5 Angles
8x each angle | 1 set
Elastics - Back Flies in 5 Angles
8x each angle | 1 set
Elastics - Outward External Rotations
8x each arm | 2 sets
Internal Shoulder Rotations with Elastic
8x each arm | 2 sets
Upwards External Shoulder Rotations with Elastic
8x each arm | 2 sets
Cross Pull Elastic Shoulder Rehab
8x each arm | 2 sets
Mobility Back Row
8x each arm | 2 sets

DemoExercise
Kneeling Ground Clocks
3x each side | 1 set
Upper Back Mobility Elbow Raises on Knees
8x each side | 2 sets
Forearm Plank Trunk Rotations
8x each side | 2 sets
Anterior Deltoid Raises with 2 Elastics
8x | 1 set
Row - Rotate - Press
6x each side | 2 sets

DemoExercise
Up Down Wrist Waving
10x | 1 set
Side to Side Wrist Waving
10x | 1 set
Wrist Wall Walks
3x down and back up | 2 set
Yoga Block Wrist Stretch
as needed | 1 set
 
DemoExercise
Motor Bike Wrist Warm Up
10x | 1 set
Surfer Wrist Warm Up
10x | 1 set
Kneeling Elbow Rotations
10x | 1 set
Wrist Warm Up
as needed | 1 set

DemoExercise
Open Close Hands
10x | 1 set
Harp Wrist Warm Up
10x | 1 set
Prayer Pose Wrist Stretch
8x | 1 set
Prayer Pose Wrist Stretch Rotations
6x | 1 set

 

DemoExercise
Motor Bike Wrist Warm Up
10x | 1 set
Surfer Wrist Warm Up
10x | 1 set
Reverse Wrist Curls
8x | 2 sets
Elastic Overhead Wrist Curls
8x | 2 sets

DemoExercise
Open Close Hands
10x | 1 set
Harp Wrist Warm Up
10x | 1 set
Salt Bae Wrist Curls
10x each side | 1 set
Italian Wrist Curls
10x each side | 1 set
Wrist Push Ups
6x | 2 set

DemoExercise
Up Down Wrist Waving
10x | 1 set
Side to Side Wrist Waving
10x | 1 set

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! 

WordPress Lightbox

Rotate 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.

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.

Start 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 slightly for this exercise.

Isolate 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.

Keep your forehead on the floor and interlock your fingers behind your head.

Feet shoulder width apart. Keep your head in a neutral position.

Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Make sure there is 1 straight line connecting both shoulders and your working elbow. Keep your elbow on that line at all times and use it as an axis to rotate the forearm up. Keep your hips and shoulders squared.

Shoulders and hips are squared. Knees sligthly bent. Let your elbow guide the movement.

Core engages. Weight evenly on both feet

Keep your core engaged and hips and shoulders squared. Head is in a neutral position.

Hips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow.

Stay stable and reach up towards the ceiling. Keep the weight equally between both feet.

Push up against the elastic whilst pushing out against the second one. Keep your back straight and shoulders depressed.

First pull your elbow back in a horizontal line. Then rotate it hand up whilst keeping the elbow perfectly immobile. Finally extend the hand upwards constantly pushing back against the elastic. Use a weaker elastic with less pressure. Go slow and take it 1 movement at the time.

With your finger spreak wide move between full flexion and full extention of the wrist.

With your hand in a neutral position move the thumb towards its inside of the forearm. Then passing through the neutral position again move the pinky finger towards the outside of the forearm.

With locked elbows place your hands flat against the wall. While leaning towards the wall apply gentle preassure and walk your hands down and back up the wall.

Use a yoga block or anything similar to elevate your fingers to gently stretch your wrists and hands.

Make a fist. Now switch between full extension and full flexion of the wrist.

Spread your hands open wide. Now close the second, third and forth finger into a fist. Rotate your hands from the wirst as far as possible in both directions.

On your knees place your hands shoulder wide apart on the floor infront of you. Gently lean towards the front to apply preassure on your hands. Here rotate your locked elbows so the pit of the elbows faces towards the front, the inside and back.

Stretch your wrists on the floor in all possible directions.

Make fists with your hands for warm up. Open your hands fully stretching the wide between each rep.

From an open hands close one finger after the other until your hands are closed to a fist. Then open them back up in the same fashion. The bigger the finger mocement the better.

Place the palms of your hands against each other in front of your chest. Spread your fingers wide and push them down in front of your chest increasing pressure in each rep.

Rotate your wide spread hands infront of your chest towards the front and back.

Grab the elastic with 4 fingers. Engage the muscles on the top of your forearm to pull the hand from flexion into extension against the resistance of the elastic band.

Don't just work the wrist but the entire hand all the way until the fingers. Let your hand open and the fingers stretch back. Then make a fist and curl it in.

Start with your hand open facing towards the front. Make all of your fingers touch each other pointing downwards like Salt Bae when he seasons his meals.

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.

Gently push up and be extra gentle on the way back down. Imagine your wrists are made out of glass. Do not bang them into the floor!