Name: Playbook - Danielle Gray - Press Handstands
Uploaded: 2023-08-23T00:22:41.078Z
Duration: 35 min
Description: Press Handstands

Karli

If you are working towards a full or half handstand press on floor or beam, here are the drills that will complement your training and help you get stronger and feel more confident to do a press successfully. #questforthepress 

Recommended to do these drills at least 5x/wk.

Start lying on your back and open your legs into a straddle. Straight legs and pointed toes. Drop one leg to the floor so the pinky toe is touching. From there, use one hand to keep that leg where it is and actively try to pull the opposite leg down to the floor at the same time. Repeat on the other side.

Active Straddle Abductions

Start on your back with your legs straight up, drop one leg to the side in a straddle. Keeping your hands and head on the floor, bring your legs down just above the ground and then open up to the opposite side. Try to keep your low back down to the floor the whole time.

Lying Straddle Leg Lifts

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Lying Leg Lifts

Start seated with shoulders down, a rounded back, and only your fingertips touching by your knees. You have two options for these. 
1) To do Leg Pulses 
2) To do Full Lifts

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

Progressions:
- Seated SL Pulses to Face
- No hands

Reps are per side

Seated Piked SL Lifts

Start seated with shoulders down, chest up, and your hands touching the floor by your knees on either side of one leg. You have two options for these. These can be done piked or straddled. 
1) To do Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Seated Piked SL Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Reps are per side

Seated Straddled SL Leg Lifts

Start seated with shoulders down, back rounded, and your hands touching the floor in the middle of your legs. The further forward your reach, the harder. You have two options for these. These can be done piked or straddled. 
1) To do Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Seated Piked SL Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Reps are per side

Seated Straddled DL Leg Lifts

Start seated with your legs in a pike. (straight and together in front of you). Put your hands in front of your hips, next to your knees, or by your ankles. Find the proper challenge for you. Keeping your back round and legs straight and together, lift your legs off the ground as high as you can.

Modifications:
- Lying Leg Lifts
- V Ups
- One leg at a time

Progressions:
- Move hands back
- Elevate bottom off the ground leg lifts

Piked Leg Lifts

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

Reps are per side

Seated Straddled SL Lifts

Beast Foot Taps

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

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

Parallette Full Shoot Throughs

Sit on your bottom, straddle your legs, put your hands in the middle, and push your shoulders away from your ears to lift your bottom and legs off of the ground. Lift and hold your legs straight for as long as you can.

Modifications:
- Elevate your hands 
- Tuck Sit Hold

Progressions:
- Straddle Press Rocking Drills

Stalder Straddle Hold

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

Kick up to a handstand on the wall by levering in and gently kicking. Push tall, then lean your bottom against the wall and straddle your legs as low as you can then push tall and squeeze back together. Never let your legs bend. 

Modification: 
- Kick up to handstand and hold 

Progression: 
- Drop your legs lower 
- Handstand Press

Handstand Negative Presses

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

Press Side Steps

Press Puppy Walks

Start in a half handstand on a stable surface. Tuck your toes under so you're not tempted to cheat or jump. 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

Progressions:
- HS Press from Lower Surface
- Full Stalder Press

Handstand Press From Block

Kick up to a handstand, straddle your legs, and slowly bring your legs down into a supported stalder straddle. While you bring your legs down, lean far over your wrists to counterbalance the weight of your legs. Hold your straddle for 3 seconds before coming down. Show control.

Modifications:
- Press from Floor
- Press from Box
- Wall Negative Presses

Progressions:
- Full Stalder Press

Handstand Negative Stalder Press

Half Press 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

Half Press to HS w/ Negative

Every muscle in your body will be working with this skill! Do your best! Start in a forward fold with your back against the wall, your wrists will be bent more than 90° here. Keep your arms straight as best you can, lean into the wall, keep your legs together and press your feet up overhead into a handstand. When vertical, push through your shoulders and straighten out your shoulder angle.

Modifications:
- Handstand Negatives
- Handstand Negative Presses
- Piked Leg Lifts
- Straddle Press from Block

Progressions:
- Piked Press from Block
- Straddle Press Away from Wall
- Piked Press Away From Wall

Press Handstands

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