Name: Playbook - Dani Mendoza - W4/D2 Week 4 Day B
Uploaded: 2022-10-07T07:01:25.454Z
Duration: 45 min
Description: W4/D2 Week 4 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

- 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

- 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

- 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

- 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

- Walk your hands in so that hips are stacked over shoulders
- Elevate shoulders by thinking about “squeezing your ears with your shoulder blades”
- Then depress the shoulders by thinking about “pulling the shoulders down to your hips”
- Keep arms straight
- Focus on moving vertically rather than forward and back
- Maintain total body tension

Handstand shrugs on bench

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

- Use this drill to understand what it feels like to have hips stacked over shoulders
- Keep pushing tall as you walk
- Do not rush, this is programmed for strength not cardio

Plank to pike

Strength

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

W4/D2 Week 4 Day B

More workouts from Dani Mendoza