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Bruno Cochofel

Handstand Workout

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Bruno Cochofel

Hi, I'm training with this approach, pull workouts and press workouts, my press workout is basically handstand. So I want for you to see if this is a good handstand routine.

- warm up:

1. some exercises based on taoism for joints and general warm up

2. Ido Shoulder ROM and Mobility

3. Ido Scapula Mobilization

4. wrist ROM

- body line drills (taken from http://myplanchetraining.com/master-handstand-tutorial/):

1. dish

2. rocking

3. side rocking

4. handstand to wall

- basic handstand and presses:

FSP

1. straddle L (currently at one hand center, 3x 10s each side)

2. planche (currently at tuck position, 3x 20s)

1. sirsasana

2. QDR push-ups (variations)

3. air babies (variations)

4. headstand (5x straddle press and 5x pike press)

5. handstand push-ups (variations)

- handstand kick-up's

I'm trying to get better in kicking up, one leg and both legs, and I'm working in kicking with different leg

- handstand

doing handstand with push-ups bar beside wall and trying to freestand

- cool-down;

1. Ido Shoulder ROM and Mobility

2. Ido Scapula Mobilization

3. wrist ROM

4. wrist push-ups

5. training for front and side split

This takes me about 1h45.

Is this ok? Can I add some more exercises for better training my handstand? Should I take some?

Thx,

Bruno

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Cole Dano

It looks like a nice comprehensive program.

Only change i would make personally is to switch the order of FSPs 1-5 and the HS work so you do the HS work first.

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Bruno Cochofel
It looks like a nice comprehensive program.

Only change i would make personally is to switch the order of FSPs 1-5 and the HS work so you do the HS work first.

Do you mean,

- basic handstand and presses:

1. sirsasana

2. QDR push-ups (variations)

3. air babies (variations)

4. headstand (5x straddle press and 5x pike press)

5. handstand push-ups (variations)

FSP

1. straddle L (currently at one hand center, 3x 10s each side)

2. planche (currently at tuck position, 3x 20s)

This way?

I know I need to do some Hanstand Wall Runs and Cast Wall Walks, maybe at the end, just before the splits work?

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