Saturday, August 4, 2018

Handstand Skill work and shoulder strength building

Handstand Skill work,Strength and Stability

If you have wrists that get sore feel free to bring wrist wraps of some sort.

Warm up
3 minutes of light cardio- bike -row or Jump Rope

Circle stretch and mobility of wrists and shoulders
  • Partnered shoulder mobility
  • Wrist circles and stretching
Body Positioning:
  • Holds on 2 panel mats 30 seconds both supine and prone
  • Tight body lifts - no butts can touch!
Balance and strength building
A1:Scapular Shrugs -Elevate- Relax repeats 6-8 reps x 3 sets 
  • against the wall- rxd
  • on a box in a pike-scaled 1
  • Front lean rest position-scaled 2
A2: Shoulder taps 4 each side x 3 sets this is level up from last time we did these
A3: Handstand HOLDS 20-30 sec x 3 sets

  • T lunges
  • Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
  • Belly facing Handstand the best position for transferring to other exercises! WALL CLIMBS
Press to Handstand: IF we want to try a new skill this one is fun!

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