Name: Playbook - Corinne Nicewick - Beginner Handstand 1
Uploaded: 2022-05-02T18:48:24.251Z
Duration: 30 min
Description: Beginner Handstand 1

- keeping shoulders pulled back and dropped, neck elongated and back straight, create tight circles with your arms
- repeat in the opposite direction

Arm circles

- keeping hips high above head and hands shoulder width apart, drop down into a shoulder-press style push-up and return back to start

Shoulder Push-ups

- keeping your spine aligned and pressed against the wall, drop your shoulders, pull shoulder blades together, and elongate your neck
- press elbows and back of hands to the wall with elbows at a right angle
- engage up to straight in the air, lower and repeat

Shoulder wall press lifts

Shoulder warm up

- link fingers together and roll wrists around each other to promote blood circulation and movement

Wrist Rolling Movement

- sit on hands and knees
- lean forward over wrists
- lift palm up off the ground and keep weight in fingers
- lower and repeat

Palm Lifts

- sit on hands and knees
- equalize weight between fists and knees
- keeping weight forward (butt above your knees) drop from fist down to back of hand bringing chest to ground
- on return to the top bring hand back to fist

Wrist Antagonist Warm Up

- on hands and knees place palms and back of hands every which way rotating chest placement above and around them

Wrist Stretches

Wrist warm up

- walk feet up wall and get hands as close to wall as you are comfortable 
- engage and hold position trying to keep head as far from hands as possible

Wall handstand level 1

- pressing spine into ground, engage lower core and lift feet and chest off of ground
- hold position

Hollowbody hold

- standing 2-3 feet away from the wall place hands shoulder width apart on the wall
- look at hands and drop chest into wall

Wall Chest Opener

Beginner Handstand 1

- Jump to tuck handstand position floating above hands for a moment and dropping back down to start position

Tuck Ups

- start on hands and knees
- pop up to handstand in an open straddle position
- don’t worry about bringing legs higher than 90 degrees
- drop back down to start and repeat

Straddle Ups

- With hands planted on ground, start to get comfortable with kicking up and bringing weight over your hands
- return to start and repeat

Kick Ups

Beginner Handstand 2

*only try this one if you are feeling like you are able to hold your body with on your arms at this point*
- Kick up back to wall but only put one foot on wall
- focusing on alignment (see in tips and tricks) and wrist engagement (also in tips and tricks) work on staying balanced by lifting assisted toe away from wall

Beginner Handstand 1

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