- Good morning, what's up?
It's Chris Heria, welcome to another vlog.
A lot of you guys have been asking me lately,
"Hey Chris, I've been watching you do these crazy moves
on the floor like the handstand of full planche,
90 degree handstand pushup, and handstand pushups.
Where do I even begin to start learning how
to train like that?"
And the truth is before you start training
for any of these advanced exercises,
you're gonna need to have a solid handstand hold.
So today, I'm gonna be showing you guys a morning routine
that you can do every day consisting of exercises
that personally helped me not only
to build a solid foundation of strength and skill
for your handstands, but also for the other advanced
exercises I mentioned previously as well.
So if you're ready to build some solid shoulder strength,
increase your handstand endurance
and your handstand balance as well,
with the simple routine that you can do every single day
that takes absolutely no equipment,
all you're gonna need to do is download the Heria Pro app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should be able to find this routine,
smash the light button on this video
and we're ready to get started.
Now, before getting into this daily handstand routine,
it's gonna be very helpful if you have some type
of knowledge about holding a handstand.
So although it's not 100% needed to do this routine,
I would highly advise you to check out my how
to handstand videos.
I'll link them all down below.
This is gonna give you a lot more insight on the techniques
that we'll be using today.
And I also teach it how to start step by step
as a complete beginner, one of the very first things
that you should be doing.
And once you've been consistently doing
this handstand routine for a while
and build up some serious shoulder strength,
handstand balance and endurance, then you can start working
on the other videos I've uploaded before like how
to handstand push up or how to 90 degree push up,
where I break down exactly what to train for
and how to do it step by step.
Now, before we get into the first exercise,
let's quickly warm up our wrist starting with the left hand.
Have our hand in front of us, pull our fingers back,
flip it down.
Then you're gonna have it like this.
Turn your wrist down.
And then with your pond facing towards you,
you're gonna grab by the thumb and twist your wrist.
Now, let's quickly do that to the other side.
(upbeat music)
All right, let's make some swings with our arms.
Some circles.
Circle back.
Across.
Up and down.
All right, we are ready to get started
with the very first exercise, that's gonna be wall walks.
We're just gonna be walking right up the wall.
For my complete beginners, just walk as high
as you can up the wall where you can still
maintain perfect form.
This is gonna build a lot of strength in your shoulders.
And over time you're gonna be able
to walk higher and higher.
Eventually being able to put your stomach against
the wall just like that.
(upbeat music)
So we're gonna walk with our hands
and our feet as you can see.
Walk back up, hands and feet, same time, small movements.
(upbeat music)
We're just going for four repetitions.
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So you can see we're working on our alignment as well.
Getting nice and stacked.
All right, last one.
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I'm gonna get nice and stacked, close to the wall.
Come down.
All right, there we have the very first exercise wall walks.
And as I mentioned before, this is a great exercise not only
to build the strength in your shoulders
to hold your body effortlessly upside down,
especially because we're emphasizing with one arm
on our entire body weight with every single step.
When it comes to handstands to hold them effortlessly
and to have really good form, you really wanna develop
the technique to be perfectly stacked meaning
that your shoulders should be right on top
of your hands or your fingertips.
Your glute should be right on top of your shoulders
and your feet should be right on top of your glutes.
Think of it like a stack of books.
You want them to be perfectly stacked on top of each other.
That was a nice little break.
Now, we're gonna move on to the next exercise.
That's gonna be handstand hold facing the wall.
So it's just like a wall walk.
We're gonna walk all the way up and then hold the handstand
as close as you can to the wall.
You'll be holding this for 30 seconds.
You wanna be nice and stacked as I mentioned before.
For my complete beginners, you can walk up as high
as you can and just hold that position.
And if that's too difficult, you can always use an
alternative exercise like holding a pike hold
or something a little more difficult like holding an
elevated pike hold.
You wanna stretch as long as you can.
Try to push the ground down and try to get your feet
to touch the ceiling.
(upbeat music)
Last five seconds, five, four, three, two and one.
We're gonna come back down.
All right, so there we have the handstand hold
and it's super important to consistently work
on increasing your handstand hold time.
And if you wanna make it as realistic as possible
as holding a free standing handstand on the ground,
then you wanna be holding your handstand facing the wall.
As I mentioned before, that's gonna put your body
in a perfectly stacked alignment from your hands
to your shoulders, glutes to your feet.
You should always be making a conscious effort
that these are always stacked perfectly on top
of each other.
That's gonna help a lot with your technique
and your balance as well.
And the least stacked your body is in a handstand,
it's gonna be way harder to hold it for time.
It's also gonna be a lot harder to balance.
All right, moving on to the next exercise is one
of the most important techniques when it comes
to holding a handstand.
That's gonna be the handstand finger press.
I break down exactly how to do this step by step
in all the previous videos I uploaded before on how
to handstand hold.
But just to give you a really quick rundown,
you wanna put your hands down on the ground
and you wanna press with your fingertips.
This is actually the main component
that's gonna keep you in a handstand on your hands.
Think of your fingertips pressing
as your toes are pressing into the ground.
If you don't use your toes to press into the ground,
you can just fall forward.
And that's exactly what we're gonna be doing
with our fingertips.
We're gonna be pressing them down into the ground
so that it prevents our body from falling forward.
It's actually gonna raise us off the wall.
Once we get off the wall, we're gonna release that pressure
and then we're gonna start to pulse it.
You wanna basically find yourself
in that equilibrium position to be able
to hold the handstand without touching the wall
or just tapping it just for a moment.
So we're gonna go for a 30 second hold, let's do it.
Now, I break down exactly how to kick up into a handstand
on my how to handstand video, but you basically wanna have
your hands around shoulder with a part.
You wanna be looking straight down,
but right above your hands so that your eyes
and your hands make a triangle.
And never look away from that position.
We're gonna start with a runner start position.
One leg swings, one leg kicks up and you wanna leave
with your hips.
All right, so we're gonna kick up from once being against
the wall, we're gonna try to be as long as possible.
Stay looking in that position, press.
As you can see, when I press my feet get off the wall.
(upbeat music)
You don't wanna kick off the wall, you wanna just press.
See, I'm pulsing with my fingers.
If I stop pulsing, it comes back.
If I press comes off, if I release comes back.
We wanna make micro movements.
We wanna be as long and stacked as possible.
Five, four, three, two, and one.
All right, there we have it, the finger pressing.
One of the most important drills for your handstand.
And as I mentioned before, if this is too difficult
or if you don't understand exactly how to do it,
check out my previous videos on how to handstand hold.
I break down this whole technique very thoroughly
and with a lot more details so that you can properly
master this movement.
Now, moving on this next exercise is really gonna help
your balance, control and build strength
in holding a handstand as well.
That's gonna be handstand alternating toe taps
or alternating feet against the wall.
So we're gonna walk into our handstand against the wall
the same exact way we've been doing it,
except we're gonna have a bit more space away from the wall.
This is gonna develop perfect handstand control,
body awareness, perfect form, handstand balance,
and handstand strength and endurance.
This is one of my favorite exercises for regaining
a lot of control and balance in your handstand.
Let's go for 30 seconds.
As we walk up the wall and our feet are
at the halfway point, we're gonna bend only
from our hip line, but we're gonna stay stacked
from our hands to our shoulders to our glutes.
From this position, we're gonna bring one foot out
and completely stack our body with that one leg.
Once you're completely stacked, make sure you're pulsing
or at least pressing a bit on your fingertips
to make sure that you don't fall all the way forward.
Then you wanna start alternating which leg goes against
the wall slow and controlled.
Now, if this is too difficult,
you can always switch pretty quickly like that.
And as your alternating legs, the leg that's in the air,
stays completely stacked on the body.
(upbeat music)
All right, there you have it.
One of my favorite exercises for developing solid control
and balance on your handstand.
All right, next, we're gonna be building our handstand
and shoulder strength with handstand kick ups.
A lot of times if you don't have the strength,
you could be exerting all your energy just kicking up
into a handstand, leaving you with very little energy
to do anything else after that,
which is why doing handstand kick ups is really crucial
to improving your efficiency in your handstands
and also with technique and balance as well.
A lot of times we can kick up into a handstand
and just use way too much energy or not enough energy
and still not get into that perfect handstand position.
So if you want to jump up into a perfect handstand
every single time, you're gonna need
to practice your handstand kick ups.
And that's literally needed for all
the other advanced exercises I previously mentioned like
the handstand pushup, 90 degree pushup
and handstand a full planche.
All right, we're gonna go for 10 reps against the wall.
For all my advanced guys, you can do this without the wall.
Now, there's many ways to do this.
We can kick up left leg first, two feet down,
right leg first, two feet down
or even both feet at the same time.
Try them all.
Also you can try kicking up and not touching the wall.
(upbeat music)
All right, there we have it.
The best handstand morning routine
that you can use every single day not only
to build some solid strong shoulders,
but also to take your training to the next level
and start developing some real skills like
the 90 degree handstand push up, handstand pushups
and handstand to full planche just to name a few.
Remember, if you want something that you've never had,
you're gonna need to start doing things
that you've never done.
And doing the same routines every single day in the gym
is not gonna cut it.
And as I mentioned before, these are the same exercises
that I've been using to get to where I am today.
And the routine takes no equipment
and there's barely any reps.
So that means that there's absolutely no excuses.
And although some of the exercises we did today
may seem more advanced or difficult,
I break down all these moves and techniques from
the very very beginning and how to start doing them
as a complete beginner.
You just need to check out the videos on how
to handstand hold, how to handstand push up,
how to 90 degree handstand push up and how to full planche.
And for everyone that completed this routine with me,
congratulations in just a couple minutes,
you're on your way to building a solid handstand
and a solid physique not just looking strong,
actually being strong.
And the more you do this routine,
the stronger you're gonna get.
Eventually all of these movements will become effortless.
You'll be able to complete this routine
in just a couple minutes every single morning.
So thank you guys so much for watching the video.
If you enjoyed it, please smash that light button.
We really appreciate it and it helps you to share our videos
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I post every single Thursday, 2:00 p.m. USA Eastern time.
And for those of you consistently working on this routine,
I definitely wanna see your progress.
So please tag me on YouTube, tag me on Instagram or TikTok.
I'll definitely be reposting the best
results and transformations.
And there's so many people around the world.
Even people that we've put on ThenX channel
that have used these techniques and exercises
and have made amazing results.
So if you want that to be you,
then make sure you download the Heria Pro app.
You're gonna get full access to all my personal workout
routines just like this one that I create
with specific goals in mind like building solid muscle
while simultaneously burning fat and getting shredded.
It's like having me as a personal trainer right
in your pocket.
So if you're ready to get in the best shape of your life,
not just looking strong, actually being strong,
then make sure you've downloaded the Heria Pro app
in the App Store or Google Play Store.
And with summer coming around, you guys are gonna
need some new workout gear.
We have new apparel coming this summer like the shorts
that I'm wearing right now.
We also have these in white.
Check out the full shop at chrisheria.com
and check out all the brand new weight vests
that we have fully restocked like the 3M weight vests
the Heria vest and weight vest and so much more.
And that's gonna end it for today's video.
Thank you guys so much for watching.
If there's anything you'd like to see in the next vlog
or next upcoming video, please let me know down
in the comment section below.
I'm always checking out the comments.
If you comment down below a great idea,
we're definitely gonna get it done
and we'll give you a shout out for the video.
And with that said, thank you guys so much for watching.
I'll see you next Thursday, 2:00 p.m. USA Eastern time.
Mad love and peace out.
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Press the like button guys.
(gun bangs)