What are the goals of the program? To work the areas of the body to get you ready to press handstand! Shoulder opening, hamstring lengthening, firing of the core, and my favorite and most effective press drills!
How to schedule the program into a week? I practice these at least 4x/week me they should take between 15-20 mins total (from warm up to completion)
I usually take 2-3 rest days from these drills per week to focus on other types of movement.
If done consistently you could be seeing major progress within 3 months time!
How to get the best outcome of the program? Start with the right habits!
1. Shoulders - focus to continually press away a LOT! The biggest mistake I made early on, was to collapse and muscle my way up. The second I dumped into my shoulders I lost 70-80% of my power! And with strength you need flexibility - remember to work the opening and mobility drills
2. Hamstrings - pancake, pancake, pancake. Even in days I don’t practice these drills, I still pancake!
3. Core - L-Sits, Low boat, Leg lifts. So much of your press comes from you ability to lift your legs. Work you low belly and deep corset muscles
What do I need to participate in this program? Needed:
2 Yoga Blocks
Yoga Mat
Stool/Chair
Socks
Who are these workouts for (skill-level)? You *should* be able to hold an OFF the wall handstand for 15+ seconds
You *should* be able to hold an ON the wall handstand for 30+ seconds
Consistent progress comes with consistent practice but it also comes from knowing your weak links. Be mindful to stay slow and steady as to not create bad habits or rush to muscle your way up. Bad habits will later just have to be unlearned.
(I say *should* very tongue and cheek. Many people can muscle their way into press handstand. My goal was to float my way there and end it a stacked straight line handstand. Check in with your personal goals as you work through this plan)