Name: Playbook - Dani Mendoza - Week 1 Day A
Uploaded: 2022-10-07T07:02:11.641Z
Duration: 30 min
Description: Week 1 Day A

The skill section of bailing, the text doesn’t explain to get nose to wall first (walking up). It took me 5 mins to notice you were facing the other way hahahah 🙈

Anonymous

Always make sure to warm up your wrists before training handstands!

Perform prescribed amount of reps on each side

Wrist circles - forward facing

Wrist circles - outward facing

Wrist circles - backward facing

- Aim to bring thumbs all the way down to the floor
- Rock back and aim to touch elbows down to the floor

Thumb to elbow rocks

- Keep shoulders over hands
- Push up to first knuckles
- Should feel like a dynamic stretch for your fingers
- Progress movement by moving knees further back 
- If one hand is lifting before the other, regress

First knuckle push ups

Wrist warm up

- Push tall into the floor and form a hollow shape by tucking the pelvis under and keeping the glutes and core engaged
- Bring your knee as close to your wrist as possible
- Slide your knee as high up your forearm as you can
- This is a compression drill so avoid lifting the hips and keep the movement in your hip flexor

Elevator slides

- Perform prescribed amount of reps on each side 
- Make sure you are holding the centre of the KB handle and gripping tight
- As you press up, draw the rib cage down and avoid flaring the rib cage 
- Keep pelvis tucked and glutes engaged

Half kneeling KB bottoms up press

Mobility

- Press through your shoulders and push through front leg to kick up
- Think about shoulders stacking over hands, then hips stacking over shoulders and then feet next
- Try to land feet softly on the wall

Wall handstand kick up

- Start in a chest to wall position where your weight is supported by your upper body, you can maintain tension and your hips are stacked over your shoulders
- Bail out by twisting your hips as you take a small step with your hand
- The same side hand and hip will turn inwards

Bail out practice

Technique warm up

- Keep hands flat and fingertips actively gripping the floor
- Lift your foot to touch the wrist on the same side
- Avoid dropping the foot down to the floor until it returns to the starting position

Toes to wrist taps

- Video shows different progressions. Progress by moving closer towards the wall
- Find a position that you are confident in holding for the set amount of time. Don’t forget you will need energy to come down so avoid going till failure
- Keep shoulders stacked over hands 
- Push tall and think about “squeezing your ears with your shoulder blades”
- Maintain total body tension
- Avoid resting your lower body on the wall
- Use this time and the support of the wall to build your understanding of what it feels like to be upside down

Nose to wall

Skill

- As you move down, aim to make a triangle shape with your head being the point and your hands being the base
- You should feel this in your shoulders as they travel over your hands
- Once you have reached the bottom, drop to your knees and use your lower body for assistance to push yourself back up to your starting position

Pike push up eccentric

- Start in a plank position
- Use your lower core to pike and stack your hips over your shoulders
- As you become more piked, push tall through the shoulders. Think about “squeezing your ears with your shoulder blades”
- Weight is mostly supported by upper body rather than feet
- Keep movement slow

Swiss ball pike

Strength

- Rest as needed between kick ups. Take time to reflect on the kick up and think about the intention for your next kick up
- Start with shoulders over wrists
- Press through shoulders and push through front leg to kick up
- Aim to stack hips over shoulders first
- As you find balance, stack feet over hips
- The practice time is recommended but feel free to practice longer if you wish

Freestanding handstand practice

- Palms down
- Turn your hands so your fingers are facing you 
- Sit back on your heels to deepen the stretch

Week 1 Day A

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