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)

Handstands

• 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!

HSPU

• On a box 
• On a ball
• Free standing
• Ab mats against the wall or full ROM