Name: Playbook - Dani Mendoza - Week 1 Day A
Uploaded: 2022-10-07T07:02:29.286Z
Duration: 30 min
Description: Week 1 Day A

I really liked this, i don’t think I’ve ever attempted freestanding handstand without a wall on behind.

Sara

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 into the floor with your hands keeping your arms straight and core engaged
- Activate hip flexors to lift legs
- Progress by moving hands forward and closer to your feet

Pike compression

- Set cable up in a high position 
- Grip rope by internally rotating forearms 
- Aim to pull rope wide and high above your head 
- Aim to have your hands and elbows reach the end position at the same time

Face pull to external rotation

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

- Maintain total body tension as you grip the floor hard
- Press your fingertips hard into the ground until your feet float off the wall
- Avoid generating the movement from the hips
- After finding balance, land feet softly back on wall

Heel pulls

- Start in a nose to wall position with shoulders over hands
- Drag your feet down the wall to move your hips over your shoulders
- Keep going until your feet come off the wall and you find your line 
- Aim to ‘float’ off the wall rather than ‘bouncing’ off
- Pike your hips to come back to the wall

Toe pulls

Skill

- Aim to get to a fully tucked position keeping your shins in the wall
- Keep knees close to ribs 
- Push the floor away by elevating your shoulders. Think about “squeezing your ears with your shoulder blades”
- To progress, move closer to the wall

Wall assisted tuck hold

- 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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