Name: Playbook - Brad Terrell - Pincha Prep and Entry
Uploaded: 2021-01-18T11:46:54.471Z
Duration: 30 min
Description: Pincha Prep and Entry

Heike

Rachel

Carli

Elaine

Don’t get me wrong..I love handstands, but I also love me some Pincha’s. When the wrist and hands need a break from handstands, and I feel like getting inverted Pincha is my go-to to feel all the benefits of being upside down. It’s big on shoulders and the upper back so practicing toward the Pincha will also help you to hold stronger inversions all together.

Shoulder Press Backs

Lat/tricep strength is essential to keep shoulders moving back while entering pincha.

Lat/ tricep and scapular engagement

Placing fist together from forearm plank. Extend arm up to high plank on knuckles then drop back to forearms. Bend knees to modify.

Tricep/lat extensions *optional*

Lat strength/tricep strength

Repeat modification if needed.

#2 - #3 repeat R/L

Glute/pelvic floor strength

Repeat modification if needed.

1 mins to each side

Hip Strength

Spend 2 mins trying to kick to chin stand, trying hold and find balance.

Only attempt pressing to pincha from chin after already entering full pincha.

Chin to Pincha

Shoudler Hold backs

Practice 5-10 mins entering and balancing in pincha.

Pincha Entry

Find shoulder range as you start relaxing your shoulders.

Gently drop chest to floor with hands to wall. Slowly control back up. Keep core and glutes tight. Look for a stretch to the mid/upper back. Avoid any tightness to the top of the shoulders.

Hollowback wall/thoracic extension

Bring back to wall, either standing or progress in deep squat. Keep top of hands and elbows to wall as you drop elbows to ribs. Keep sternum down.

Cactus Arms/wall

Pin hip to wall as you draw straight arm all the wall around keeping lat as close to the wall as possible. Keep opposite shoulder back. 10 to each side.

Wall/shoulder range

Cool Down/Shoulder Mobility

Pincha Prep and Entry

7 Wall Drills to Prep your Handstand

Great workout loved the active splits! Thanks!

Niamh

Can't quite do all these but will definitely be coming back to keep working at it.

Lisa

Madeline

Active Hip Mobility

Upper Body and Heart Opening

Travis

Tantan

Mobility Pump and Pincha Prep

Love the explanation video; and then the video that has no talking and rep schemes.  This a super helpful for comprehending how many reps and I get to do it at my pace.  

The explanation video is amazing and let’s me know where to guide my attention and what to feel for.  

The looping video is awesome as a reminder to the cues.... the loop doesn’t make me feel rushed when doing reps.  Your other videos I have to pause now.  You move on before I am finished and sometimes you don’t say reps.  I just hit pause and work for a few minutes and then press play when I am finished.

Meredith

Informative and great details related to sensory and what I should be feeling.  Mirroring an image does not necessarily mean I will be moving synergistically or correctly.  This program is a gem.

Better if the verbal instructions were in each exercise instead of all at the beginning

Brian

5 Simple Mobility Drills for your Morning

Okay this is advance 🤗. Any progressive moves for the heel reach back back?

Mobility and Pincha Training

1st time through, I enjoy that you show the different levels in each segment.

Ryan McKane

This was AMAZING!!!!! This really put me in tune with places I’ve been struggling to open up/connect with! Also, I’ve noticed you’ve gotten bigger?! Looking great man! I’m curious to see what a typical day of meals looks like for you and how you approach plant based nutrition

Wayne Grimes

Spinal & Hip Mobility for deeper Backbends

I enjoyed this “workout” so much. I would never believe that bodyweight exercises can be so intense in the best way! Thank you🥰

Eliška Tykvartová

Very very good... Excellent progression... Amazing workout.. Congratulations and thank you very much

Pincha Prep and Entry

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