Name: Playbook - Dani Mendoza - W2/D1 Week 2 Day A
Uploaded: 2022-10-07T07:01:01.475Z
Duration: 25 min
Description: W2/D1 Week 2 Day A

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

- Perform prescribed amount of reps each side
- Position yourself so that the working leg is straight and you are far away enough from the cable to feel a stretch in your hip flexor 
- Keep the non-working leg bent
- Activate through your hip flexor to bend your knee and bring foot towards you

Cable hip flexion

- Perform prescribed amount of reps on each side
- Place elbow inside knee and slightly below shoulder 
- Maintain the same angle with your elbow as you lower and lift the DB
- Maintain posture

Seated DB external rotation

Mobility

- Tightly pull band outwards
- Push hard into the foam roller and engage core
- Tuck pelvis under and keep glutes engages
- Move slowly and focus on keeping elbows inside hands as you slide the foam roller up
- Only go as high as you can keep the elbows inside hands

Serratus activation with foam roller

- Lie in a position where arms are straight and you are able to put your hands flat against the wall
- Push tall into the wall. Think about “squeezing your ears with your shoulder blades”
- Maintain total body tension

Lying handstand hold on wall

Activation

- In each rep, try to hold for 3-5 seconds and aim to increase the time of your hold each week
- Start with knees above and outside elbows 
- Tip forward and shift bodyweight to hands. Avoid jumping into position
- Grip floor with fingers
- Use your fingers to push through the floor to stop you tipping over

Frog

- Walk your hands in so that your hips and shoulders are stacked over your hands
- Push the floor away from you. Think about “squeezing your ears with your shoulder blades”

Piked stand

Skill

- Perform prescribed amount of reps on each side 
- Palms start facing inwards
- As you push up, twist your hands so they face forwards
- Draw rib cage down as you push up and avoid flaring the rib cage
- Tuck pelvis under and keep glutes and core engaged

DB Arnold press - half kneeling

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your shoulders
- Draw rib cage down as you raise the band and avoid flaring the rib cage
- Lower your hands

Banded front raise

Strength

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

W2/D1 Week 2 Day A

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