Combination
Combination takes drills from every aspect – strength and endurance, alignment, balance, mobility, and core. This is a nice workout to finish your week strong with.
Workout Details
Exercise Summary
Warm-Up:
- General Warm-Up | 1 Set
- Hamstring + Glute Sequence | 1 Set
- Pancake Sequence | 1 Set
- Seated Forward Fold | 1 Set
- Downward Dog Sequence | 1 Set
- Kneeling Chair Shoulder Stretch | 1 Set
- Elevated Bridge Sequence | 2 Sets
- or Bridge Sequence | 2 Sets
- or Beginner Bridge Sequence | 2 Sets
Handstand Wall Drills:
- Pike Compression Sequence | 1 Set
- L – Sit Sequence | 1 set
- Core Sequence 3 | 1 set
Alignment Drills:
- Kneeling Wall Arch to Hollow | 2 sets
- L Shoulder Scapula Elevation | 2 sets
- Lying Tucks | 2 sets
Handstand Wall Drills:
- Face to Wall Shoulder Shrugs | 2 sets
- Back To Wall Handstand – 1 Leg Bent / 1 Straight | 2 sets
- Face to Wall Handstand Hold | 2 sets
- Face to Wall Tuck to Straight | 2 sets
- Tuck Wall Taps | 2 sets
- Face to Wall Tuck to Straddle Circles | 2 sets
- Wall Handstand Sequence 1 | 3 sets
Handstand Entry Drills:
- Handstand Full Kick Ups | 2 sets
- Tuck to Straight | 2 sets
- Straddle Ups | 2 sets
Recovery:
- Recovery Sequence | 1 set
Warm-Up
1. GENERAL WARMUP
1 Set | Full Sequence
Description
This is a general full body warm-up. We’ll use this before all of our workouts in the program. These warmups are important for prepping the body for your handstand practice. Make sure you do them!
For the first few weeks, follow along with the video. As you become familiar with the warm-up, you can just do it on your own. And modify / add / remove any movements that suite your body.
2. HAMSTRING / GLUTE SEQUENCE
1 Set | Full Sequence
Description
This is a nice hamstring and glute warm-up. Start by sitting on the ground, knees bent and feet planted. Grab your right foot with your hands. Keeping your spine long, straighten the right leg. Bend your knee and repeat for 5-10 reps. Finally, bend your right knee and place your ankle on your left thigh. Scoot your hips forward and bring your chest towards your right leg. Hold it here for 10-20 seconds. Repeat on the other side.3. PANCAKE SEQUENCE
1 Set | Complete Full Sequence
Description
Start by sitting on the ground. Bring your legs wide as possible. With your torso upright, turn to face your left leg. Keeping your spine lengthened, grab the left foot (use a strap if you can’t reach the foot). Hold it here and perform pulses dynamically for 10-20 reps. Then, place your left arm along the ground in front of you. Reach your right hand over (or use a strap) and grab the left foot. Open the chest and stretch out the right side body. Hold it for 10-20 seconds. Return to center. Repeat on the other side. Finish by coming back to center, then folding forward. Hold it for 20-30 seconds.
Exercises:
- Side pancake pulses: 10-20 reps
- Side pancake stretch: 20-30 sec
- Pancake stretch: 20-30 sec
4. SEATED FORWARD FOLD
1 Set | 30 Sec
Description
Start in a seated position on the ground. Hinge at your hips, tilting the pelvis as you lean forward along your legs.
If you have really tight hamstrings, you can try bending your legs slightly, and/or wrap a yoga strap around your feet.
5. WRIST WARMUP
1 Set | Full Sequence
Description
Before putting weight on your wrists it is IMPORTANT that you warm them up. Use this warmup before doing any handstand work.
6. DOWNWARD DOG SEQUENCE
1 Set | Complete Full Sequence
Description
This is a nice spinal movement sequence. It will also help you to open your shoulders and improve scapular mobility.
The movements in this sequence are:
- Cat Cows | 10 reps
- Cobra to Puppy Pose | 5 reps
- Puppy Pose Shoulder Rotates | 10 reps / direction
- Downward Dog to Upward Dog | 5 reps
6. SCAPULAR SEQUENCE
1 Set | Full Sequence
Description
Understanding scapular control is an important aspect of handstands. This sequence will warm up your shoulders while helping you learn scapular control.
7. CHAIR SHOULDER STRETCH
2 Sets | 10-15 Reps + 20-30 Sec
Description
Face a chair from a kneeling position. Place your elbows on the chair. Holding a block or pressing your palms together, bring your chest towards the ground. You can Pulse here for 10-15 reps. Then hold for 20-30 seconds.
8A: ELEVATED WHEEL SEQUENCE (Or 3B / 3C)
3 Sets | Complete Full Sequence
Description
Elevating the feet will offer the most challenge in this sequence. If you can’t complete this sequence, start with 2B or 2C and progress to this level in the future.
8B: WHEEL SEQUENCE (OR 3A / 3C)
3 Sets | Complete Full Sequence
Description
A similar bridge sequence to 2A, however we will perform the exercises with the feet on the ground. If you can’t perform these exercises, start with 2C.
8C: BEGINNER WHEEL SEQUENCE (OR 3A / 3B)
3 Sets | Complete Full Sequence
Description
This is the beginner level of the bridge sequences. Start here if you are brand new to wheel or struggle to do 2A or 2B. Once you become more comfortable with this sequence, go ahead and advance to 2B (and then 2A).
Core
1. PIKE COMPRESSION SEQUENCE
1 Set | Complete Full Sequence
Description
Pike Compressions are great for training your core and will also benefit you for future press to handstand capabilities.
Start out in a seated position with your legs long. Place your hands ahead of your knees. You may also want to do this with your back against a wall. Then, squeeze your feet together and point the toes. Keep your hands ahead of the knees and lift your legs, pulsing for 20 reps. Hold on the last rep. Finally, move into a boat pose and hold it there. For beginners, you can do all of this with bent legs until you are strong enough to perform the exercises with straight legs.
Exercises:
- Leg Lifts | 20 Reps
- Pike Hold | 10 Sec
- Boat Pose | 10 Sec
2. L-SIT SEQUENCE
1 Set | Complete Full Sequence
Description
L-sits are a challenging exercise as they require a lot of core strength, but also flexibility. Work your abs while improving your mobility.
This sequence will involve three movement variations. For beginners, instructions will follow.
L-Sit Sequence:
Start in a seated position with your legs long. Place your hands outside of your hips (you can place them on blocks to make this sequence easier). Contract the abs and hip flexors. Push into the ground, depressing the scapula, and lift your butt off of the ground. Lower back to the ground briefly. Lift again bringing your right foot off of the ground into a half L-sit. Lower back to the ground briefly. Lift again with your left foot raised off the ground. Lower back to the ground briefly. Lift again into a full L-Sit. Lower briefly to the ground. That’s one rep. Perform all repetitions, holding the L-sit on the last one.
Beginner L-Sit Sequence:
Place your hands on blocks beside your hips. Bend your knees, bringing them towards your chest. Push into the ground, depress the scapula, and engage your core. Lifting your butt off of the ground. Slowly lower to the starting position. Perform all reps, and on your final rep, switch to the single-leg lifts.
With your butt elevated, keep one foot touching the ground, and extend the other leg. Switch between legs and perform all reps. On your last rep, hold that leg extended for time. Switch legs and hold that leg for time, completing the full set.
Alignment Drills
1. ARCH TO HOLLOW WALL PRESS
2 Sets | 15 Reps + 15 Sec
Description
Arch to Hollow Wall Press is a great shoulder opener and alignment drill. These drills are going to dramatically improve your form and handstand alignment.
Start by facing a wall on your knees. Place your hands on the wall slightly higher than your head. Lean in, arch your back, and press our chest towards the wall as you open your shoulders and gaze up at your hands. Then tuck your tailbone and form a hollow position. Alternate between these shapes for reps.
2. L-SHAPE SCAPULA ELEVATION
2 Sets | 10 Reps + 10 Sec
Description
With these scapula elevations, we’ll increase the resistance and put more load on your hands. Creating an L shape also helps you work towards opening the shoulders and tightening your legs and core.
Start out by putting your feet on a chair, plyoblock, or ledge. Form an L-shape / pike handstand. Squeeze your legs together and activate the core. Move between scapular elevation and depression. Hold on your last rep.
3. LYING TUCKS
2 Sets | Complete Full Sequence
Description
Lying Tucks do a great job at teaching core control for handstands. You will maintain contraction throughout this whole exercise, while moving your extremities.
Start out by laying on your back. Engage your core, tuck your pelvis, and keep your lower back grounded. Lift your legs and point the toes. Squeezing the knees together. Raise your arms overhead, planting them on the ground and opening the shoulders. On a count of 5, tuck your legs, bringing your knees towards your chest. Straighten the legs for a count of 5. That’s one rep. Perform all reps, then hold the tucked leg position. With control and a 5 second count, raise your arms off of the ground, crunching as you point the hands in the direction of your feet. Slowly return the arms overhead for a count of 5 seconds. That’s one rep. On your last rep, hold your arms overhead, and slowly extend the legs. Hold this position.
Perform 5 reps of each (lower + upper extremities), and hold the last position for 5 seconds
Handstand Wall Drills
1. FACE TO WALL SHOULDER SHRUGS
2 Sets | 20 Reps
Description
These are an essential conditioning drill for the handstand. Face to Wall Shoulder Shrugs will improve your scapula elevation and strengthen your shoulders.
Start by walking your feet up a wall so your stomach is towards it. Quads and glutes are engaged, pressing your legs and feet together. Tuck your pelvis and find a hollow body position. While keeping your arms straight, depress and then elevate your scapula back to starting position (like you’re shrugging). That’s one rep.
2. BACK TO WALL HANDSTAND – 1 LEG SUPPORT
2 Sets | 30 Sec / Side
Description
This is a great drill to work on your alignment. Having a bent leg on the wall will allow you to maintain your balance and hold the position for longer.
Start by placing your hands 1 to 2 feet from the wall. With your arms straight, kick yourself up to a handstand position with one leg bent and its foot placed on the wall. Your other leg will be straight, aligned with your hips shoulders and wrists. Elevate your shoulders and tuck the pelvis. Hold for duration, switching to the other leg and repeating on that side.
3. FACE TO WALL HANDSTAND HOLD
2 Sets | 30 – 60 Sec
Description
Face to Wall Handstands will help you maintain proper alignment for longer periods of time.
Walk or cartwheel your feet up a wall. Walk your hands as close to the wall as you feel comfortable with. Keeping in mind, the closer you can get to the wall, the better your shape will be. Press into the ground, elevate the scapula, tuck your pelvis, and squeeze your glutes and legs together. Feet are also squeezed together with the toes pointed and touching the wall for balance. You can also press your chin into the wall. Keep your thighs and hips off of the wall. Hold it here.
6. FACE TO WALL TUCK TO STRAIGHT
3 Sets | 5-10 Reps
Description
This drill is going to train two handstand positions and the transitions between them. You will work between a straight line handstand and tuck handstand with the wall to assist you.
Socks might be useful for you to wear throughout this exercise. Start by placing your hands about 2 feet from the wall, and finding your face to wall handstand. With the legs squeezed together, core engaged, pelvis tucked, and shoulders open, slowly bend the knees and lower them into a tuck position. Your hips will move over the shoulders. Try to keep the shoulders open throughout.
5. TUCK WALL TAPS
2 Sets | 20 Reps
Description
Start approximately 1.5 – 2 feet from a wall. Facing the wall, find your handstand position. Tuck the knees and bring the hips over the shoulders. Fight to keep that open shoulder position. Remove one foot from the wall, and try to keep the other one on it as lightly as possible. Switch feet, and continue for repetitions.
6. FACE TO WALL TUCK TO STRADDLE CIRCLES
2 Sets | 5 Reps + 5 Reps
Description
This is a drill that transitions between two handstand positions, straddle and tuck.
Setup with your hands roughly 2 feet from a wall. Chest will be towards it in your handstand. Walk your feet up the wall, and bring your legs into a tuck position. Toes are pointing up. Press the into a straddle position. Circle your legs one way, then circle them the other way.
7. WALL HANDSTAND SEQUENCE 1
2 Sets | Full Sequence
Description
Adding multiple positions and complexities to your wall training helps improve proprioceptive awareness and your handstand overall.
Place your hands approximately 2-feet from a wall and setup for a Face to Wall Handstand. Perform the following sequence:
- Straight Handstand | 5 Sec
- Straight Handstand Chin to Chest | 5 Sec
- Tuck Handstand Chin to Chest | 5 Sec
- Tuck Handstand | 5 Sec
- Straight Handstand | 5 Sec
Handstand Entry Drills
1. HANDSTAND FULL KICK UPS
2 Sets | 5 – 10 Reps / Side
Description
Setup with a wall in front of you. Step forward with your left leg, planting your hands as you kick up your right leg. The left leg will follow all the way into handstand position. Lower the left leg and plant the left foot, returning to standing. Perform reps on this side before switching to the other.
2. TUCK TO STRAIGHT
2 Sets | 5 – 10 Reps
Description
Plant the hands a couple of feet from the wall. Your knees will be in-between your arms. Body is tucked. In one movement, lift your hips and kick off the ground with both feet, into a straight handstand position. Lower through tuck back to the starting position. That’s one rep.
3. STRADDLE UPS
2 Sets | 5 – 10 Reps
Description
Bring your hands to the ground with a wall setup for back to wall handstand. Bend into the legs and then straighten them as you kick up, with your legs going wide through straddle, into your handstand position. Slowly lower the legs back to the ground with control. That’s one rep.
Freestanding Handstand
1. FREESTANDING HANDSTAND
2 Sets | 30-60 Secs
Description
What all these drills are working towards! Your freestanding handstand positions.
With the straight line handstand, you want to make sure your body is nice and straight. Ideally your shoulders are open. Tuck your pelvis. Engage your core. Hips will be over the wrists. Elevate the shoulders, pointing the toes, and squeezing the knees together. Hold it here for as long as you can. Record your times and see how you improve.
2. FREESTANDING STRADDLE HANDSTAND
2 Sets | 20 – 40 Secs
Description
With straddle handstand, you will setup the same as you would with a freestanding handstand. Only now you will open your legs wide into a straddle position. Keep the legs long and engaged. Pointing your toes. Hold it here for as long as you can, recording your times.
3. FREESTANDING TUCK HANDSTAND
2 Sets | 15 – 30 Secs
Description
Setup the same as you would in a freestanding handstand. Keep your shoulders elevated and engaged, then move into a tuck position. Your hips will be slightly over your wrists as the centre of gravity changes in this shape. Keep the shoulders open. Stay elevated and tall.
Recovery
1. Recovery Sequence
1 Set | Full Sequence
Description
Don’t forget to cool down those shoulders! Follow this brief cool-down sequence to stretch out the muscles that worked so hard throughout your workout.