Saturday, December 9, 2017

Handstand Skills and Handstand Push ups

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

Circle stretch and mobility of wrists and shoulders
  • Partnered shoulder mobility
  • Wrist circles and stretching
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
Balance and strength building
 A1:Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- against the wall)
A2: Shifting in Handstand on a box or wall 2 each side x 3
A3:Plank Drags 3 reps x 3

  • T lunges
  • Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
  • 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