Name: Playbook - Dani Mendoza - Week 4 Day C
Uploaded: 2022-10-07T07:02:11.697Z
Duration: 30 min
Description: Week 4 Day C

This has been such a good program.. I’ve been weight lifting for well over 5 years so naturally, progress is hard and slow (thanks plateaus). So to try something new and notice such a BIG improvement in such a short time period has been a huge motivator 💪🏼💪🏼 thank you!

Taylor

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

- 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

Skill

- 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

- 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 C

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 C

Community

More workouts from Dani Mendoza