Mobility & Core Workout
Flexibility and mobility are essential for your handstand practice. Many people struggle with achieving a straight line handstand due to their inability to achieve an “open” shoulder position. In addition, you will require total body mobility. So you can move freely in and out of various handstand positions as you develop spacial awareness. Another important component of your handstand is core strength. We will start with a mobility and flexibility focused workout, following it up with a quick core compression workout.
Exercise Summary
As always, we’ll start with a warm-up. With stretching, this will help us get the muscles loosened up. So you can lengthen them even further. After we stretch out the body, we’ll attack the core. You can also substitute the core workout with one of the other ones in the library.
Here is the full workout:
Warm-Up:
- Main Warm-Up | 1 Set
- Hips / Legs Warm-Up | 1 Set
- Spinal Warm-Up | 1 Set
- Leg Mobility
- Butterfly Sequence | 1 Set
- Horse Stance | 1 Set
- Cossack Squats | 1 Set
- Kneeling Hip Rotations | 1 Set
- 90/90 Hip Rotations | 1 Set
- Pancake Sequence | 1 Set
- Middle Split Hold | 2 Sets
- Front Split Sequence | 1 Set
- Front Split | 2 Sets
- Downward Dog Sequence | 1 Set
- Merman Stretch Pulses | 1 Set
- Wall Shoulder Stretch Sequence | 1 Set
- Wall Chest Stretch | 1 Set
- Kneeling Tricep Stretch | 1 Set
- Kneeling Side Stretch | 1 Set
- Kneeling Chair Shoulder Stretch | 1 Set
- Box Cobra | 2 Sets
- 2A: Box Bridge Sequence | 3 sets
- 2B: Bridge Sequence (if you can’t do A)| 3 Sets
- 2C: Bridge Sequence Beginner (if you can’t do A or B) | 3 Sets
Workout 1:
- Pike Compression Sequence | 1 Set
- Hollow and Arch Core Sequence | 1 Set
- Elbow Plank Lift Offs | 1 Set
- Lying Tucks | 2 Sets
- Pike to Candle | 2 Sets
- L-Sit Sequence | 1 Set
- Pike Compression Sequence | 2 Sets
- Hollow Rocks + Hollow Hold | 2 Sets
- Elbow Plank Lift Offs | 1 Set
- L-Sit Sequence | 1 Set
- Walk Out / Walk In | 2 Sets
- Straddle Compression Sequence | 1 Set
- Core Sequence 1 | 1 Set
- Pike Compression Sequence | 2 Sets
- L-Sit Sequence | 2 Sets
- Hollow Rocks + Hollow Hold | 2 Sets
- Core Sequence 1 | 2 Sets
- Core Sequence 2 | 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 warm-ups 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.Mobility Workout
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
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 Mobility
1. 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
2. MERMAID STRETCH PULSES
1 Set | 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.
3. 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
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. TRICEP STRETCH
1 Set | 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.
3. 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.
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).
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. HOLLOW AND ARCH SEQUENCE
1 Set | Complete Full Sequence
Description
Hollow rocks and holds are essential for any handstand training. These are a great way to understand the handstand shape and train your core for it.
Lie flat on your back. Tuck your pelvis and keep your lower back grounded as you lift your legs and shoulders off of the ground. Reach your arms overhead. Point your toes, squeezing the feet together. Rock back and forth with control, holding a hollow body position after your last rep.
3. ELBOW PLANK LIFT OFFS
1 Set | 10 Reps + 10 Sec
Description
This exercise is great for strengthening your core while gaining an understanding of the hollow body position required for handstanding.
Start out laying on your stomach. Clasp your hands in front of you, and bend your knees to around 45 degrees. Tuck your pelvis and press into the ground as you engage your core and lift your hips off the ground. Release and repeat for reps. Holding on the last rep.
4. 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
5. PIKE TO CANDLE
2 Sets | 10 Reps + 10 Seconds
Description
Pike to Candle is a dynamic exercise that teaches you how to keep the legs straight and core engaged. These are also a nice mobility exercise for pike positions.
Start out by lying on your back with your arms overhead, or you can also place them on the ground beside your torso. Lift your legs and bring them into a pike position towards your chest. Keep the toes pointed and legs straightened. Engage the core and extend up to a candle position, opening the hips. Return to the pike position with control. Continue for reps, holding the candle position on the last rep.
6. 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.