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Handstand & L-Sit Training Routine

The document outlines a handstand routine consisting of several progressions. It begins with a warm up including shoulder mobilizations and wrist exercises. Handstand progressions include pike stands, planks, kick ups, and assisted handstands. L-sit progressions involve different variations of the L-sit hold from foot supported to tucked positions. A bodyline drill and hollow hold are also included. The routine finishes with a shoulder mobility routine featuring several stretches and exercises.

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394 views8 pages

Handstand & L-Sit Training Routine

The document outlines a handstand routine consisting of several progressions. It begins with a warm up including shoulder mobilizations and wrist exercises. Handstand progressions include pike stands, planks, kick ups, and assisted handstands. L-sit progressions involve different variations of the L-sit hold from foot supported to tucked positions. A bodyline drill and hollow hold are also included. The routine finishes with a shoulder mobility routine featuring several stretches and exercises.

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Scribduser123459
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© © All Rights Reserved
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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)

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