Name: Playbook - Dani Mendoza - W4/D1 Week 4 Day A
Uploaded: 2022-10-07T07:01:21.538Z
Duration: 30 min
Description: W4/D1 Week 4 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
- 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

- 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 and keep glutes engaged
- Lift chest and quads off the floor
- Aim to have your elbows higher than ear level
- Actively try to reach up higher & higher

Superman hold

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

- 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 forward over your hands
- Maintain total body tension as you push back up
- Keep toes on floor for each rep

Cow push up

- 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

Strength

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

W4/D1 Week 4 Day A

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