Foundations
Foundations trains the essential elements of your handstand. This will include strength, mobility and flexibility, as well as alignment and balance.
As always, we’ll begin with a warmup. From there, we’ll work on mobility and opening up the body.
After that, it’s time to practice your entry drills. Right before we finish strong with some wall drills and core to finish it up.
Workout Details
Workout 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. LEG SWINGS
1 Set | Full Sequence
Description
Leg swings are a great warm-up, especially for runners and athletes. Start by facing a wall. Keeping your right leg straight, lift it as high as you can to the right. As you return, bring the right leg in front of you and over to the left, lifting it as high as you can. Repeat this movement for 10-15 reps per side.
3. 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.4. 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.
5. 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
Mobility & Flexibility
Leg Mobility
1. BUTTERFLY SEQUENCE
1 Set | Full Sequence
Description
Start in a seated position on the ground. Bring the soles of your feet together and open the knees wide. Keep your spine long as you open your legs as wide as you can. Pulse the legs for 10-20 reps. Then, bring your hands to your inner thighs. Use your hands to “pulse” the legs open again for 10-20 reps. Finally, hold the legs open and start to lean forward. Hold it for 20-40 seconds.
2. HORSE STANCE
1 Set | 30 Sec
Description
From standing, bring your legs wide. Feet point outward. Squat as low as you can, knees will be over the ankles. Hold this wide legged squat position (horse stance aka goddess pose) for 30 seconds.
3. COSSACK SQUATS
1 Set | 5-10 Reps / Side
Description
Start by bringing your legs wide, similar to horse stance. Squat over to the left as you extend your right leg, rolling onto your right heel. Keeping your chest lifted, lower over to the left as much as you can. Return through center in a wide-legged squat. Then extend your left leg as you squat over to the right. Repeat for 5-10 reps each side.
4. KNEELING HIP ROTATIONS
1 Set | 10-15 Reps / Side
Description
Bring your legs wide as you plant your hands. Bend your right leg and place your shin on the ground. Keep your left leg extended. Start to open and close the hip. Bringing the inside edge of your left foot onto the ground, then rolling onto the heel. Repeat this for 10-15 reps per side.
5. 90/90 HIP ROTATIONS
1 Set | 10-15 Reps / Side
Description
Sit on the ground with your right leg bent at 90-degrees with the hip open (outside of leg on the ground). Your left leg will be bent 90-degrees with the hip closed (inside of leg on the ground). Keeping the spine long and torso elevated, lift the knees and rotate over to the other side. Switch back and forth for 10-15 reps.
Leg Flexibility
1. 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
2. MIDDLE SPLIT HOLD
2 Sets | 60 Sec
Description
Start by placing a chair in front of you (if needed). Bring your legs wide, pointing the toes. Use the chair to support your arms as you lower further into the middle split. Hold for 60 seconds.
3. FRONT SPLIT SEQUENCE
1 Set | Complete Full Sequence
Description
Open up your hip flexors and hammies to prepare for front splits. Here are the exercises in the sequence (perform on one side, then repeat on the other):
- Low lunge pulses: 10-15 reps
- Twisted half lizard pulses: 10-15 reps
- Half split pulses: 10-15 reps
- Crescent lunge pulses: 10-15 reps
- Pyramid pose pulses: 10-15 reps
- Revolved pyramid pose: 10-20 sec
4. FRONT SPLIT HOLD
2 Sets | 60 Sec / Side
Description
Grab a set of yoga blocks or use chairs. Bring your right leg forward, with your left leg straight behind you. Hips should be aligned. Hold for 60 seconds per side.
Shoulder Flexibility
1. WALL CHEST STRETCH
1 Set | 10-20 Sec / Stretch / Side
Description
Extend your right arm along a wall. Keeping your right arm pressing into the wall, press into your left hand and twist to the left. Hold it here for 10-20 seconds, then bend the right arm to 90-degrees and perform the stretch again. Repeat on the left side.
2. WALL SHOULDER STRETCH SEQUENCE
1 Set | Complete Full Sequence
Description
Hinge forward at the hips and plant your hands on the wall. Start pressing your chest towards the ground. Pulse for 10-15 reps, then bend the elbows and perform tricep extensions for 10 reps. Finally, turn your body sideways. With your left arm overhead, the left hand will be placed on the wall. Your right hand will be placed between it and the ground. Keeping your arms straight, start to straighten your right leg, coming onto the ball of your left foot. Perform 10 reps each side.
- Wall shoulder stretch pulses: 10-15 reps
- Wall tricep extensions: 10 reps
- Wall side stretches: 10 reps / side
3. TRICEP STRETCH
2 Sets | 20-30 Sec / Side
Description
Reach your right arm towards the ceiling. Bend the elbow and bring your right hand to your back. Grab your right elbow with your left hand to apply more pressure into the stretch. Hold it here for 20-30 seconds before repeating on the other side.
4. MERMAID STRETCH PULSES
2 Sets | 10-15 Reps / Side
Description
Start in a seated position with your legs in front of you. Place your hands on the ground to your left, rolling on to your left leg. Reach your right arm as you press into the ground with your your left hand. Reach as far as you can with the right, pulsing dynamically through your Range of Motion. Perform 10-15 reps each side.
5. CHAIR SHOULDER STRETCH
1 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.
Thoracic Mobility
1. SPINAL SEQUENCE
1 Set | Full Sequence
Description
This is a dynamic thoracic mobility sequence. There will be plenty of spinal flexion and rotation.
2. ELEVATED COBRA
2 Sets | 20-30 Sec
Description
Place your knees on a plyometric box, chair, ledge, couch, etc. Hands will be on the ground in front of you. Bring the gaze upwards as you arch your back. Assuming a cobra position with the legs elevated. Hold it for 20-30 seconds.
3A: 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.
3B: 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.
3C: 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).
Handstand Entry Drills
1. HANDSTAND KICK UPS | HALF
1 Sets | 5 – 10 Reps
Description
Handstand mini kick ups, or L-shape kick ups, are great for learning how to control your body into your handstand. It is a great intermediary drill prior to performing the full handstand kick up
Setup with a wall in front of you. Step your left leg forward as you plant your hands and kick up your right leg. The right leg and body will move right into handstand position. Your left leg will extend parallel with the ground. Lower back down, landing on your left foot and back to standing position. Perform all of your reps on one side, then switch to the other.
2. HANDSTAND KICK UPS | FULL
1 Sets | 5 – 10 Reps
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.
3. TUCK TO STRAIGHT
1 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.
4. TUCK TO STRAIGHT – CHIN TO CHEST
1 Sets | 5 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. As you move into the handstand, bring your gaze to your toes. You should be able to see them. Lower the legs through tuck back to the starting position. That’s one rep.
5. TUCK TO STRAIGHT – 5 SEC NEGATIVE
1 Sets | 5 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.
Slowly move through tuck all the way to the ground, taking 5 seconds to return to the starting position.
Handstand Wall Drills
1. 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.
2. FACE TO WALL HANDSTAND
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.
3. FACE TO WALL TUCK TO STRAIGHT
1 Set | 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.
4. 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.
5. FACE TO WALL STRAIGHT LEG WALL TAPS
2 Sets | 20 Reps
Description
Face a wall in a handstand position. Maintain one foot on the wall as you remove your other one. Keep your toes pointed. Legs, core, and glutes are engaged. Keep the shoulders open and scapula elevated. Switch feet, removing one foot from the wall and tapping it with the other. Try to tap as lightly as possible.
6. 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.
7. PIKE WALL HANDSTAND – ALT WALL TAPS
2 Sets | 20 Reps
Description
Place your hands approximately your leg’s distance from the wall. Walk your feet up the wall, and setup in a pike position. Elevate the scapulae, open the shoulders, hollow the body, and point your toes. Alternate tapping the wall with your left and right toes. Keeping the legs straight the whole time.
Core
1. PIKE COMPRESSION SEQUENCE
2 Sets | 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.
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.