HANDSTANDS
COACH VINNY VAN DEILEN
OBJECTIVE To develop body awareness, strength, and confidence for inversions.
FORMAT 3 Workouts per week. Long Warm Up Routine + Fun Skill WODs
BONUS SESSIONS Join me Wednesday 2pm FLY to workshop Live with me.
EQUIPMENT NEEDED Your body and an ounce of fearlessness
You need a wall you are comfortable putting feet on
Low Box/Couch/Low Table/Stool
Not necessary but extra: Pull Up Bar, Set of Rings, KB/DB
TRACKING PROGRESS Feel free to send me videos to (419)351-8383 or DM videos on IG @_vandeilen of your:
Handstand Hold against wall / or Box handstand hold
If you can do HSPU- max unbroken set
If you can do HS Walks - max unbroken set
Or any other exercise you want me to review
Also include any injuries or limitations you may experience.
CONTACT Phone: (419)351-8383 Email: vincentvandeilen@gmail.com Instagram: @_vandeilen
THE PROGRAM
THE WARM UP
Before you get to the workout, you need to create a strong individualized mobility routine to carry into your practice that properly warms up your wrists, spine, shoulders + core.
This Should be 25-30minutes before you get to “WOD” portion. DO NOT SKIMP OUT ON THESE PIECES. THIS IS THE WORK.
WRIST ROUTINE
wrist rolls, reverse rolls, waves, prayer rotations, prayer push downs
kneeling wrist clock rotation external/internal (90 degree increments) + Finger Lifts
Wrist extension + wrist wall walk
Finger push-up (from table top position) rx: lean shoulders over wrist
Mellow Push Ups (on tops of hands)
Planche lean rx: go to tops of feet & hollow
Wrist Decompression
SHOULDER MOBILITY ROUTINE
Table Top Scapular Push Ups + Shrugs + Rolls
Plank Scapular Push Ups + Shrugs + Rolls
Dead Hang Scap Shrugs (on bar)
Rx: add a hold at top or controlled circles
Overhead Double KB Hold w/ Shrug
Add Rotation Overhead
5-10x Hollow Pikes
THORACIC MOBILITY ROUTINE
Cat/Cow
Anchored Thoracic Extension on bench
Optional: light weight goes over head w/ straight arms stabilizing there
Elevated Child Pose w/ arms overhead on bench
ALIGNMENT/ CORE ROUTINE
Before you just throw yourself upside down, you must build a catalogue of the different shapes and muscle groups needed to find handstand position.
Hollow Hold
Hollow Rock
Hollow Plank
Prone to Hollow
Straight Body Wall Push
STABILITY WARM UP
Bonus: Hollow Body Plank on Rings (IF YOU DO NOT HAVE RINGS NO WORRIES! Just move on to HSPU Variations…
HSPU Variations
Downward Dog HSPU
Box HSPU w/ Knees on box
Box HSPU w/ Toes on box
Box HSPU w/ L Shape
INVERSION WARM UP
Wall Walk "Step Up"
Full Wall Walk
The Kick Up (hands on floor)
The Kick Up (Lunge start position)
Negative HSPU
KIPPING HSPU
STRICT HSPU
FINAL TOOLS - THE 1% THAT MAKES ALL THE DIFFERENCE
WORKOUTS
WEEK 1
DAY 1
10 Rounds
10second handstand hold off box or Wall facing handstand hold
20 tuck up or V Up
30 HRPU (hand release push up) or Deficit Push Up
40 superman raises
DAY 2
5x 20sec crow hold (attempts)
Accumulate 2min of handstand hold with one leg on box and one leg straight to sky (1 minute each side)
2x 30 head or shoulder tap w/ legs on box in pike
4x 30seconds on 30seconds off hollow rocks
DAY 3
5 rounds
1 min of handstand hold on wall
10 strict barbell/dumbell presses
10 hollow to superman rocks (5 each direction)
WEEK 2
DAY 1
3x 8 wall walks *rest as needed
4 rounds
20ft walking sideways along wall (go both directions but each direction counts as 1 *scale: Lateral HS walk around box 4x each way
10 v-ups
DAY 2
5 rounds
10 steps traveling plank w/ feet together on sliders
20 DB sit ups
20 Handstand shoulder taps *scale: box shoulder taps
DAY 3
4 rounds
1 minute elbow plank w/ reaches keeping hips squared to ground
10 straight body to candle-stick up/downs
10 v-ups
12 tuck jumps
WEEK 3
DAY 1
12 minute AMRAP
4 strict HSPU *scale: head to ground feet on box
12 box jumps
8 Handsta nd plate walks / shoulder taps
6 superman raises
DAY 2
5 rounds
10 deficit HRPU
20 second L sit hold *scale: tuck
10 burpee w/ tuck jumps
DAY 3
10 minute EMOM
8/10 HSPU (rx: strict)
8 strict t2b *scale: knees to elbows or V Ups
WEEK 4
DAY 1
21-15-9
HRPU
Superman
v-ups
handstand head/shoulder taps *scale: feet on box
DAY 2
3 rounds (quality)
20 box shoulder shrugs off rings (stabilized on rings w/ straight arms & tucked feet under you shrug shoulders lazy/active)
15 HSPU *scale: pike hold handstand feet on box plate walks
60-second handstand hold
DAY 3
3 MAX handstand hold on wall // rest as needed in between attempts
then 12 min AMRAP
10 v-ups
12 shoulder taps (right+left=1) 12 squat to 1/2 jump turn
12 inchworm with push-up