Name: Playbook - Corinne Nicewick - Intermediate Handstand 1
Uploaded: 2022-05-02T18:48:24.255Z
Duration: 30 min
Description: Intermediate Handstand 1

Prerequisite: Have the strength to hold a handstand against a wall for at least 30s - working on balancing off wall

- 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

- hold handstand in a tuck position
- push to engage shoulders bringing head away from the ground
- hold for 10-15 seconds
- keep core engaged
- utilized wrist and finger engagement in tips and tricks
- drop back down to start and repeat

Tuck up with Hold

- jump to straddle handstand
- keeping core engaged and utilizing wrist and finger engagement (find in tips and tricks) hold position
- drop down and repeat

Straddle up with hold

Handstand Warm Up

- work on finding your balance by kicking up and utilizing wrist engagement tips (find in tips and tricks)
- don’t allow front leg (the leg that leaves the ground last) to go too high
- lead with back leg and use it to find balance as demonstrated in video

Stag Hold

- Hold a straddle handstand utilizing techniques in tips and tricks for allotted amount of time

Straddle Handstand Hold

Hold a straddle handstand using tips and tricks for allotted amount of time

Tuck Handstand Hold

Intermediate Balance Training

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

Hollowbody rocks

With chest to wall and proper alignment (can be found in tips and tricks) drop head closer to hands and then push back up to full extension

Intermediate Handstand 1

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