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Chelsea Williams HoferChelsea Williams Hofer
/The Press

The Press

with Chelsea Williams Hofer

Welcome to Rising Up Stronger “The Press”! In my first RUS plan I showed you my favorite drills to gain strength and stability toward your handstand journey. Here, we take it further and begin the steps toward your press hand... more

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Sessions (24)

4.9/5
3
15 min
4.95/5
3
15 min
Week 1 • Day 3
5/5
2
15 min
4.95/5
3
15 min
4.93/5
2
15 min
+19 sessions more

Frequently Asked Questions

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)

Frequently Asked Questions

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)
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Comments

M
Maggie 12d ago
So thankful for this! I am getting the hang of handstands but CAN NOT press. Like can’t even do a negative. My legs just fall so heavily down. Any magic cues? The cue you gave about the tick jump and not sinking the butt back but instead bringing knees toward wrists made all the difference!!
M
Mandi 3mo ago
Hi! I am not able to the negative advanced pikes. My shoulders and arms won’t even allow it. What should I be doing to get stronger and nail these positions?
K
Katelynn 6mo ago
Loved it!
S
Stephanie 8mo ago
Need so much work still but awesome skills!💯
H
Holly 1y ago
I’ve improved so much thanks to this program! Thank you so so much!
H
Holly 1y ago
In the beginning of this program I was kind of mad because I was so weak but now I’m so much stronger now! I can almost lift my legs now and I’m so happy! Thanks!😁