Switch between A en B

one week: A, B, A, next week: B, A, B (or 4 x a week)

Training A

Mobility thoracic spine and shoulders

• Thoracic spinal rotation, version Niradj (under 'Spine'), 10 x both sites, 1-2 sets

• Shoulder dislocator (under 'Arms, Shoulders'), 10 x

• Under 'Handstand, Tuck (Deep)') the preparation: on the feet leaning with chest against the wall in handstand-position, bending the knees and extensioning the butt

• Shoulder Opener 2, active stretch (under 'Arms, Shoulders') = childs pose, 5 x arm up to lateral, 5 x lift from ground, with band

• Shoulder Opener 3, active stretch (under 'Arms, Shoulders') = with yogablok between elbows, moving up 8 x, puls 8x

• Bridge high (elevated) (under 'Spine')

• Internal Rotation Shoulder Stretch (under 'Arms, Shoulders'), Niradj stretch principle 4 phases, = laying on your side, elbow lateral, hand pointing towards hip, other hand helps stretch towards ground

Wrists

• regular warm up like bending, having weight on wrists, back to ground etc

Handstand, alignment and conditioning

• Push-ups, 3 sec downwards, 5 x, 3 sets

• Handstand tuck (under 'Handstand') = back to wall, or relaxed legs wide or feet together only toes touching, different variations: relaxed and small, 3 x 30 sec

• Seqmentel wall climb (under 'Arms, Shoulders'), 3 sec hold in each position, 2 x without coming out

Handstand balancing

• Handstand toe pulls, chest to wall, 3 sets

• Kick-up free, first overshoot and come out in cardwheel, 10 x, 2 sets

Training B

Mobility thoracic spine and shoulders

• Bridge, rotational; against the wall, (under 'Spine') 10 x

• Bridge rotational/rotations into arch (under 'Spine') = rotations into arch preparation, one side stretch and rotate to back, touch an object, 10 x

• Shoulder stretch 6, active (under 'Arms, Shoulders') = 'clapping' with elbows on table with band

• Shoulder opener 4, active stretch (under 'Arms, Shoulders') = hands against wall, sitting in front of wall with bend legs, elevate and retract

• Shoulder stretch 5, active (under 'Arms, Shoulders') = elbows on table, going down, Niradj 4 phase stretching principle, 1 x 1 min, strength-phase 5 sec hold, reset, 2 min deep stretch relax

• Shoulder dislocators, 10 x

Wrists

• regular warm up like bending, having weight on wrists, back to ground etc

Handstand, alignment

• Handstand pointers (under 'handstand') = chest to wall, 6 pointers, 30 sec holds, 5 sets

• Tuck entry preparation (under 'handstand tuck relaxed, small'): hopp back and follow with hands

• Handstand, chest to wall, toe taps with feet pressing front to back on each other (only one toe touches the wall)

Handstand, balancing

• Kick ups to L-shape = one leg straight, the other in L, hold, then close legs (for me at the moment more V), 10 x

• Handstand chest to wall, sissors, (under 'handstand'), 6 x, 3 sets