Name: Playbook - Danielle Gray - Mega Press Handstand Circuit
Uploaded: 2023-09-12T04:50:21.106Z
Duration: 30 min
Description: Mega Press Handstand Circuit

If you are working towards a Press Handstand, I recommend you do this circuit at least 3 times per week consistently. 

Warm up prior to starting this workout and be sure to stretch at the end. Rest only as needed. Reps are per side.

Warm up prior to starting this workout and be sure to stretch at the end. Rest only as needed. Reps are per side.

Start seated with shoulders down, chest up, and only your fingertips touching. You have two options for these. 
1) To do Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Seated Full Leg Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Seated SL Lifts

Sit in a straddle with your legs slightly in front of you. Keep your legs straight with toes pointed. Place your hands flat on the ground if you can, keep your back slightly round or straight, no arching. Feel like strings are pulling your legs up by your toes, not your knees. Keep your torso from rocking.

Modifications:
- One leg at a time
- Seated Tuck to Straddle

Progressions:
- Bottom off the floor piked leg lifts
- Ankle weights

Straddle Piked Leg Lifts

Start in a seated cowboy tuck. Place your hands in the middle with palms flat on the floor. Keeping your knees where they are and your torso still, straighten your legs, and come back to the starting position. Repeat.

Modifications:
- One leg at a time
- Quad Set Drills

Progressions:
- Straddle Lifts
- Stalder Hold Tuck to Straddle

Seated Tuck to Straddle Lifts

Sit with both knees to one side at 90° angles. Adjust until you are able to lift. Sit tall, squeeze your back glute, and lift your entire leg parallel to the floor.

Modifications:
- Switch from this position to knees facing the other side without using your arms 

Progressions:
- Lower Slower

90° Glute Lifts

Tucked SL Side Kicks

Half Press Hold

Start in a down dog. Lean your shoulders over your wrists until you feel the weight roll off of your toes. Pull your hips over your shoulders and scoot both feet towards your hands at the same time. Try to delay the landing of your feet. Scoot both hands forward at the same time and repeat.

Modifications:
- Bear Walks
- Regular Bear Scoots
- Bear Rocks

Progressions:
- Bear Scoots w/ Hold to Press
- Bear Hovers

Half Press Lean & Drags

Press Puppy Walks

Press Side Steps

Walk your feet up the wall and then scoot your butt as close as you can while walking your feet out to a straddle. You should end up in a piked straddle against the wall. Your goal is to get your feet off the wall and hold a compressed straddle shape. Lean forward keeping your arms straight as you do this. If you get your heels off, great! If you get your bottom and heels off, even better! If nothing comes off the wall, keep trying, it’s okay! Or move your hands out a little further. The more you practice, the stronger you'll get!

Modifications:
- Wall HS
- Wall Walk Ups
- Quad Set Drills
- Seated SL Leg Lifts

Progressions:
- Piked Straddle HS Hold

Wall Handstand Compression Pulses

Kick up to the wall in a handstand, straddle your legs straight out as wide as you can. Your goal is to keep your toes as close to the wall during this lower down as possible. Begin to externally rotate your legs from your hips and compress your thighs to your chest to stay as compact as you can. Hold low.

Modifications:
- HS Negative Presses

Progressions:
- Free HS Negative Stalder Press

Handstand Compression Hold

Start in a forward fold and walk your toes as close to the outside of your hands as possible. Lean forward until you feel weightlessness to lift your feet off the floor. No jumping! Lean your shoulders past your wrists with your arms straight. Shrug your shoulders up to your ears and push hard into the floor. Feel your hips rising above your shoulders. Once you feel weightlessness in your feet, press your fingers into the ground, straddle your legs, and push tall to squeeze your legs together.

Modifications:
- Half Handstand Hold
- HS Negatives 
- Lying Straddle Open Closes
- Straddle HS Open Closes
- Press from Block

Progressions:
- Full Stalder HS Press 
- Full Stalder HS Press w/ Pirouette

Half Press Handstand

Mega Press Handstand Circuit

Parallettes Conditioning

SO hard but I can’t wait to keep doing it and watch the improvement!

Hannah Johanson

This was intense for me since I am just beginning to get upside down. I really appreciate the modifications listed or shown in case the main movements can’t be done yet 😃

Inez

Wrist & Shoulder Strength

Intro to Handbalancing Strength: 2-2-22

Thanks so much for doing these handstand workouts! I love being able to train for a specific goal. I wasn’t able to do everything, so I appreciate the modification tips you gave. I’ll definitely be revisiting this one and try to work my way up to doing some of those harder exercises! 💪

Katie

Deceptively hard!  More like this please!!!

Megan Trahan

Handstand Conditioning: 2/5/22

Some motions were very difficult. I wasn’t able to pick my feet off the ground. However, that low surface instead of a wall helped a lot.

I’m so sad the month is almost over!! More handstand challenges please 😍😍

Mega Press Handstand Circuit

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