Friday, May 3, 2019

Handstands, Pressing HS and HSPU

Im looking forward to sharing some fun with you all in Sunday! If you tend to get sore wrists please bring wrist wraps they will be helpful.

Warm Up;
3 min Bike or Row

then 2 sets of

  • Inchworm walk outs 5 reps
  • 10 shoulder dislocated
  • 6 bird dogs each side
Mobility for the wrists and shoulders
  • planche stretch
  • ball rolling on flexors
  • active pin and move on box
  • slow bear crawl 3 each way forward back side to side
  • foam roll lats OR pvc elbow lock with arm extension
Strength for the HSPU- 2 sets
  • 3 wall walks hold 15 sec at top
  • 8-10 shoulder shrugs on box, or against wall
  • 15 sec L holds on paralettes
For FUN;

Assisted HS presses against the wall 3-5 reps 3 sets

Handstand and handstand push ups
  • 20 sec Handstand hold against the wall x 3 sets working on pulling the feet away
    • OR free standing with support physical and mental for a few ;o)
  • Tripod stand to press up 3-4 reps x 3 sets
  • 5 HSPU x 3 sets rest 1 min between at various levels- pike stand, Box or wall