Saturday, November 3, 2018

Handstands and Strict Handstand Push Ups

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
  • Shoulder mobility
  • Wrist circles and stretching
Body Positioning:
  • Hollow holds 20 sec x 3 w/pvc
  • Belly on the floor with hands flat on wall  core engaged 20 sec
Balance and strength building
A1:Scapular Shrugs -Elevate- Relax repeats 6-8 reps x 3 sets 
A2: Shoulder taps 4 each side x 3 sets- FLR-Box-Wall
A3: Physio-ball Pike ups 6 reps x 3 sets ( modification- holds 30 sec)

  • 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- hold 15-20 sec ( modification feet on a box)
Press to Handstand: IF we want to try a new skill this one is fun!

HSPU- strict
 Two positions
  • Tripod Holds- load head behind hands
  • Handstand against wall- 30 sec no butts touch!
  • On a box 
  • On a ball
  • Free standing
  • Ab mats against the wall or full ROM

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