Friday, October 6, 2017

Handstand skills and Handstand Push up progressions

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders
  • Partnered shoulder mobility
Handstand Awareness:
  • Wall facing with bracing
  • Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
  • Hollow with PVC and 5# no leg raising together hold 25 seconds x 3 sets
Core strength building

A1: Hollow on panel mats 30 sec x 3 sets rest 45 sec
A2: Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- against the wall)

Hip flexor and lower Ab strength

B1: Pike and straddle piked leg raises alternating 8-10 reps x 3 sets
B2: Physioball Front lean rests 10 sec to 8-10 pike ups  x 3 sets

  • T lunges
  • Mat to 1 leg up holds 
  • Kick ups NO GOING past vertical we can partner this.
  • For those looking to up the anti- presses against the wall or partnered.
HSPU- strict
**If you cannot do one full strict HSPU I would prefer you not kip, we can go over the mechanics if the class is ready.**
  • On a box 
  • On a ball
  • Free standing
  • Ab mats against the wall or full ROM