Before practicing the freestanding handstand, you should learn how to safely exit (bail out). You can exit to either side.
Recommended sets: 3
Recommended repetitions: 5 to 6 exits (for each side, left and right)
Place your hands on the floor shoulder-width apart and kick with your heel to enter the handstand against the wall.
Recommended sets: 3
Recommended repetitions: 5 to 8 reps
Before starting the Elbow Lever, it is essential to improve arm positioning. First, make sure to round your back and place your elbows correctly over the hip bones (iliac crests).
Recommended sets: 3
Recommended duration: 10 to 30 seconds (depending on your level)
Start the 45° push-ups with your scapulae depressed and abducted, elbows locked, and core and glutes engaged. Your hips should remain in a posterior pelvic tilt.
Recommended sets: 3
Recommended repetitions: 10-20
Start wall push-ups with your scapulae depressed and abducted, elbows locked, and core and glutes engaged. Your hips should remain in a posterior pelvic tilt.
Recommended sets: 3
Recommended repetitions: 15-30
Start the exercise in a passive hang, with your elbows fully extended and core and glutes engaged. Then, depress and squeeze your scapulae (scapular adduction) before beginning the pull.
Recommended sets: 3
Recommended repetitions: 10-15
Start in a hollow body position. Flex your hips and lift your torso dynamically. Make sure to keep your legs and feet extended and firm throughout the movement. Your arms should follow the movement forward, aligned with your torso.
Recommended sets: 3
Recommended repetitions: 10-20
Start in a hollow body position. Lift your knees and torso dynamically, bringing them toward each other. Your arms should follow the movement forward, aligned with your torso.
Recommended sets: 3
Recommended repetitions: 10-20
When performing dips, make sure to keep your shoulders depressed (down). Push with your arms parallel and maintain your torso in a vertical position throughout the exercise. Perform the movement through a full range of motion.
Recommended sets: 3
Recommended repetitions: 15
When performing negative dips, make sure to keep your shoulders depressed (down). From the support position, lower yourself slowly and with control, keeping your arms parallel. Maintain your torso in a vertical position throughout the movement and use the full range of motion.
Recommended sets: 3
Recommended repetitions: 5-8
When performing band-assisted dips, place your hands on the parallel bars and position your feet or shins on the band for assistance. Keep your shoulders depressed (down) throughout the movement. Push upward with your arms parallel and ensure your torso remains in a vertical position.
Recommended sets: 3
Recommended repetitions: 20
When performing box-assisted dips with your legs supported on a box, make sure to keep your shoulders depressed (down). Push with your arms parallel and keep your torso completely vertical. Perform the movement through a full range of motion.
Recommended sets: 3
Recommended repetitions: 15-20
To perform box or bench dips, place your hands on the edge of the box shoulder-width apart. Keep your shoulders depressed (down) and push with your arms parallel. Make sure your torso remains vertical throughout the movement.
Recommended sets: 3
Recommended repetitions: 30
When performing band-assisted pull-ups, make sure to place the band under your feet or shins. Start the exercise in a passive hang.
Recommended sets: 3
Recommended repetitions: 15-20
When performing leg-assisted pull-ups with a box, start the movement in a passive hang. Then, depress your scapulae, engage your core, and bend your arms close to your torso. Use your legs on the box only as needed to help you lift. Your chest should touch the bar while keeping your body firm and aligned.
Recommended sets: 3
Recommended repetitions: 20
When performing jumping negative pull-ups, start the movement from a bent-arm hang, ensuring your chest touches the bar and your core is fully engaged. From this position, lower yourself slowly and with control until you reach a passive hang.
Recommended sets: 3
Recommended repetitions: 5-8
To perform the final isometric of the pull-up (bent-arm hang), depress your scapulae and ensure your chest touches the bar. Keep your core engaged and your body firm throughout the hold at the top of the movement.
Recommended sets: 3
Recommended duration: Hold the position for 10 to 30 seconds per repetition
When performing hanging leg raises in a tuck position, start from a passive hang. From there, lift your legs, keeping them extended and under control. Make sure they remain firm and engaged throughout the movement.
Recommended sets: 3
Recommended repetitions: 15
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Engage your core and lift your shoulders and upper back off the floor, keeping your gaze toward the ceiling and avoiding pulling on your neck. Contract your abs as you lift and lower slowly with control.
Recommended sets: 3
Recommended repetitions: 15-30
Lie on your back with your knees bent and feet flat on the floor. Place one hand behind your head and the other on your abdomen or extended to the side. Twist your torso as you lift, bringing your shoulder toward the opposite knee. The contraction should come from your abs, not your neck. Lower with control and repeat on the same side before switching.
Recommended sets: 3
Recommended repetitions: 15-20