Handstand Skills and Handstand Push ups

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders

• Partnered shoulder mobility
• Wrist circles and stretching

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

Balance and strength building

 A1:Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- against the wall)

A2: Shifting in Handstand on a box or wall 2 each side x 3

A3:Plank Drags 3 reps x 3

Handstands

• T lunges
• 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.**

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

Kipping mechanics for Pull ups and Toes 2 bar

Warm up: Ride /row or jump rope 3 minutes

Dynamic warm up:

3 sets of:

•  foam roller angels 8
•  hollow in and outs 8
•  toe touch with torso twist 8 sets

Stretching: pec openers on wall or frame, ball roll around scapula

Skill Work for Kipping on the bars:

• two positions of the Kip- review Hollow and tight arch hold 15-20 sec a piece with PVC
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 1 strict 2-3 kipping pull ups these can be done banded

Min 2: 10 sit ups

Min 3: 10 KB luggage dead lifts

Muscle up progressions

I am going to be going over the skills leading up to achieving your muscle up. The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations and 8 straight arm ski pulls
• 5 tap swings on rings
• 5 dislocates with PVC
• 2-3 pull ups on rings if cannot do pull up then ring row.

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

Taping your wrists also a new skill ;0)

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips or Ring dips (RX'd)
• False grip pulls 5 reps x 3 sets

Transitions:

• laying flat work pull to chest
• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor- getting the head through finish in LOW dip!
• Feet on a box with dynamic transitions

Ring Thing- training harness

• 3 sets 3 reps with or without weight as needed

IF READY- Muscle up High rings- strict initially then with momentum

 https://www.youtube.com/watch?v=1EKWhquE_uQ&feature=youtu.be 

Handstand skills and Handstand Push up progressions

Warm up
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.**

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

Lets get Kipping! Pull ups and Toes 2 Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout: "Cindy- scaled"

10 Minutes as many rounds as possible

• 5 pull ups
• 10 push ups
• 15 air squats

**we can modify this as needed 

Muscle Up Development

I am going to be going over the skills leading up to achieving your muscle up. The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations - 8 straight arm ski pulls
• 5 tap swings on rings
• 5 dislocates with PVC
• 3 pull ups on rings if cannot do pull up then  ring row.

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

Taping your wrists also a new skill ;0)

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips or Ring dips (RX'd)
• False grip pulls 5 reps x 3 sets

Transitions:

• laying flat work pull to chest
• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor- getting the head through finish in LOW dip!
• Feet on a box with dynamic transitions

Ring Thing- training harness

• 3 sets 3 reps with or without weight as needeed

IF READY- Muscle up High rings- strict initially then with momentum

www.youtube.com/watch?v=1EKWhquE_uQ&feature=youtu.be

Handstand Strength and Skill work some HSPU

Warm up
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 5 reps x 3 sets

Core strength building

A1: Hollow on panel mats 15 sec x 3 sets rest 45 sec

A2: Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- wall)

A3: Hands on angled wall hold in Hollow 15- 20 seconds x 3 sets

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

B3:Crossover symmetry right angle internal and external rotations

Handstands

• T lunges
• Mat to 1 leg up holds 
• Kick ups NO GOING past vertical we can partner this.
• LAND SOFTLY

HSPU

• On a box 
• On a ball
• Free standing