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******

 

Toes 2 Bar and Butterfly Pull Ups are Whats in store for today!

Warm Up:
20 sec -row slow 20 Med-20 fast then 20 sec Handstand  hold
20 sec row 3 sets increasing from last 3 then 10 push ups
20 sec row x 3 sets slightly faster than previous the, 10 dislocates

Mobility :

2:00 pec minor smash with ball both sides
2:00 Thoracic Cavity ball work

Stretch together:


Skill Work: Toes 2 Bar

• Position work- HOllow and Arch holds
• Taps 10 reps and a stop
• knees to chest getting the swing

Skill Work: Butterfly Pull Ups

• Low bar: rotation of upper body work- chest through
• High bar just the leg rotation
• Putting it together!

Workout:

15-12-9 Of:

• chest 2 bar or modified Pull ups
• Row Calories
• Toes 2 Bar

After each round run 100 M