Friday, February 15, 2019

Handstands and Strict Handstand Push Ups

Class is on Sunday 2/17 at 9:00 am

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 on two mats 30 seconds
  • hollow holds to lift- Keep butts up!
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-  If you have been coming lets do these against the wall scaled is on the-Box
A3: Physio-ball Pike ups 6 reps 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- hold 15-20 sec ( modification feet on a box)

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
******Handstand challenge:******