Handstand Push ups and Dips Skill work

Handstand Push ups and Dips

Warm Up:

Row 3 minutes last 15 seconds of each minute sprint

Pre-conditioning:

3 rounds of:

• 5 shoulder dislocates
• 5 push ups
• 5 pausing air squats
• 20 Handstand Hold

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall

Dips:

• Body Position on paraletts with full ROM
• On the rings with Bands or without perfect form!!

WORKOUT:

12 HSPU

12 Dips

12 Push ups

Row 12 cals

9 HSPU

9 Dips

9 Push Ups

Row 12 cals

6 HSPU

6 Dips

6 Push ups

Row 6 cals

3 HSPU

3 Dips

3 Push Ups

Row 3 cals

DONE!!

***** All of these skills can be modified for all levels******