Name: Playbook - Dani Mendoza - Week 3 Day A
Uploaded: 2022-10-07T07:02:11.672Z
Duration: 30 min
Description: Week 3 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

- 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

- Perform prescribed amount of reps on each side 
- Grip KB tight in centre of handle
- Keep arm straight
- Internally rotate through forearm and shoulder blade and then externally rotate
- Move slowly and focus on range of motion
- Avoid flaring rib cage

KB overhead 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

- 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

- 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

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

Pike push up

- 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

Kneeling forearm stretch

Week 3 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 🙈

Week 3 Day A

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