HANDSTAND ROUTINE – BODYWEIGHT WARRIOR
A1. Jump in place, etc.
A2. Ido Portal’s Shoulder Band Mobilization – check phone, perform with dumbbells
A3. Wrist Routine (all 10r+10s)
- First Knuckle Pushups
- Wrist Push Ups
- Wrist Rocks
- Wrist Flexor Stretch
- Twisted Wrist Flexor Stretch
- Wrist Extensor Stretch
Remember, 1) elevate scapula 2) lock elbows 3) Maintain a hollow and rigid body
- Elevated Pike Stand
- Wall Plank
- Handstand Kick ups
- Wall Assisted Handstand
- Wall Assisted Handstand Leg Flutters – same as wall assisted handstand (either
direction) but with flutters
C2: L-Sit Progressions
- 1. Foot supported L-sit: leave feet on floor, palms on floor a little ahead of butt, press
floor away from you, don’t shrug shoulders, shoulders should be down away from
ears, straight arms. Be able to hold for 1 minute. If you can’t do it for 1 minute do
enough sets to accumulate 60s of work.
- 2. One Foot Supported L-sit: same as (1.) but raise one leg off the ground. Alternate
feet. Be able to hold for 1 minute. If you can’t do it for 1 minute do enough sets
to accumulate 60s of work.
- 3. Tucked L-Sit: Tuck knees to chest and press the floor away from you. Be able to
hold for 1 minute. If you can’t do it for 1 minute do enough sets to accumulate
60s of work.
You’ll likely progress as 6x10s 4x15s 3x20s 2x30s 1x60s
- 4. Keep doing Tuck L-Sits but extend your legs a bit farther as you get better
C2: Bodyline Drill
Hollow Hold:
Squeeze inner
thighs together
Point the toes
Flex the Quads
D2: Emmet Louis’s Shoulder Mobility Routine
- 1. Rear Delt Pull Apart (10r)
- 2. Pec Stretch with Fascial dimension (10r+10s)
- 3. Trap-3 Raise (10r)
- 4. Hanging Side Pull Lat Stretch (10r+10s)
- 5. Cuban Rotations (10r)
- 6. Butcher’s Block (10r+10s)
