Name: Playbook - Dani Mendoza - Week 4 Day B
Uploaded: 2022-10-07T07:02:11.691Z
Duration: 30 min
Description: 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 hard into the floor keeping the palms flat
- Bring your knees into your chest (as close as possible) and lock the legs out (as high as possible)
- As you lower, compress by trying to keep the gap between your chest and quads closed 
- Bend the arms as you lower to keep chest close to your quads

Hip flexion and knee extension

- Perform prescribed amount of reps on each side 
- Bring the weight up by “squeezing” through your pinky finger

DB bent arm supination

DB bent arm pronation

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

- 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 the arms straight
- Focus on moving vertically rather than forward and back 
- Maintain total body tension

Handstand shrugs

- Find your frog position
- Keep weight in fingers and bend arms as you move your nose to the ground
- Knees and hips will open as you push down
- Go as low as you can
- Push floor away and bring elbows together to come back up
- Try to stay in your frog hold throughout the reps

Frog up

Skill

- Hold DB in each hand at shoulder height with palms facing towards each other 
- Push one DB up, lower it and then do the same on the other side 
- Draw rib cage down as you push up and avoid flaring the rib cage

DB alternating shoulder press - neutral grip

- 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 4 Day B

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 4 Day B

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