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
Handstands
- T lunges
- Mat to 1 leg up holds
- 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.**
**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
