Name: Playbook - Dani Mendoza - Week 1 Day B
Uploaded: 2022-10-07T07:02:29.292Z
Duration: 30 min
Description: Week 1 Day B

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

- 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

- Palms down and extend wrists upwards
- Avoid lifting elbows and forearms off the bench

DB wrist extension

- Palms up and curls wrists upwards
- Work your full range of motion and feel the stretch in your forearms as you curl back down
- Avoid lifting elbows and forearms off the bench

DB wrist flexion

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

- Shoulders should be pushing tall and away from the floor
- As you shift weight to the supporting hand, you’ll need to push even taller on the supporting hand
- Have your feet on the wall but avoid resting your legs on the wall

Handstand shifts

- Position yourself so that shoulders are stacked over hands and hips over shoulders 
- Lift one foot off to find your line
- Find balance before switching legs
- If you are finding it difficult to balance with feet together, work on balancing in the scissored position first
- Avoid pushing foot off the wall

Handstand wall scissors

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
- Push all the way back up and elevate your shoulders at the top

Pike push up

- 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

Kneeling forearm stretch

Week 1 Day B

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

Week 1 Day B

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