Name: Playbook - Danielle Gray - Wrist & Shoulder Strength
Uploaded: 2023-09-12T04:50:39.000Z
Duration: 20 min
Description: Wrist & Shoulder Strength

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

Complete your wrist conditioning once through, then repeat. Then move on to shoulder conditioning once through, then repeat.

When the lacrosse ball is needed, you may also use another hard or soft object such as a tennis ball, wash cloth, etc.

Squeeze and hold for 5-10 seconds before beginning the squeeze reps. Make sure your arm is locked out straight and your wrist is about the height of your shoulder. Do not let your elbow bend and be sure to keep your palm facing down. Reps are per side.

You may use a lacrosse ball, golf ball, or stress ball.

Lacrosse Ball Hold & Squeezes

Hold the lacrosse ball and place your arm straight out in front of you. Squeeze the ball while keeping your arm straight. Without internally or externally rotating, keep the bottom of your forearm parallel to the ground as you make circles with your wrist. You may hold your wrist to aid in keeping your forearm from moving. Reps are per side.

Lacrosse Ball Stationary Wrist Circles

Hold the lacrosse ball and place your arm straight out in front of you. Squeeze the ball while keeping your arm straight. Then, bend your wrist up (extension) and down (flexion) all while keeping the arm straight and grip tight. Reps are per side.

Lacrosse Ball Wrist Flexion & Extensions

Hold the lacrosse ball and place your arm straight out in front of you. Squeeze the ball while keeping your arm straight. Then, bend your wrist from side to side without internally or externally rotating your wrist. Reps are per side.

Lacrosse Ball Radial & Ulnar Deviations

Hold the band and place your arm straight out in front of you. Pull down with the opposite hand to create tension on the band while keeping your arm straight. Then, flex the wrist up and back to neutral. Reps are per side.

Banded Wrist Flexions

Start in a high plank and lock out the arms as straight as you can with an optional mini band around your wrists. Keeping your arms straight, abduct your arm to the side and keep your hips as still as possible. You should feel this most in the shoulders and additionally in the core to maintain your form. Keep the bottom down and tailbone tucked under so you do not have a banana back. Breathe! 

Modification: 
- Knee or Incline Plank Taps 

Progression: 
- Decline Plank

Reps are total.

Plank Taps

Lie on your side with your elbow underneath your shoulder. Stack your feet and lift your hips off of the ground. Time and reps are per side. 

Modification: 
- Bend your bottom leg and keep your knees together (demonstrated)

Progression: 
- Lift the top leg and hold

Side Plank Hold

Wrist Conditioning

Please message me if you have any questions!

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Breathe! 

Modifications: 
- Knees Bent (Demonstrated)
- One Knee Bent

Progressions:
- Both Legs Straight (Demonstrated)

Hollow Body Hold

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, walk yourself out to a plank, pause, and walk yourself back in to an L. Keep your legs straight. 

Modifications: 
- Decline Plank Hold 
- Decline Plank Shoulder Taps 
- Half Handstand Shoulder Taps 

Progressions: 
- Walk Outs From Full Wall Handstand

Half Handstand Walk Ins & Outs

Lie on your back with legs straight and together, toes pointed, arms by your ears. Lift your arms and your legs up at the same time and control back down to your back. 

Modifications: 
- SL V-Ups 
- Hollow Body Hold

Progressions: 
- V-Ups with a Lemon Squeezer

DL V-Ups

Start in downward facing dog and push your armpits towards the floor. This is your resting position. Keeping as straight a line as possible from wrists to hips, bend your arms and lower the top of your head to the floor and push back up. The range should be small. If your shoulders have intense pressure, you're leaning too much. Gaze should be in between your legs. 

Modifications: 
- Bend knees slightly 

Progressions: 
- Elevate feet
- Half Handstand Push Ups
- Handstand Push Ups

Inverted Push Ups

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, shrug your shoulders all the way up to your ears, and then relax. Do not bend your arms! This is the toughest part. If it's too challenging, modify. 

Modifications: 
- Half Handstand Hold
- Quadruped Protraction & Retraction

Progressions: 
- Full Wall Handstand Shoulder Shrugs

Half Handstand Shoulder Shrugs

Shoulder & Core Conditioning

Wrist & Shoulder Strength

Mega Press Handstand Circuit

Parallettes Conditioning

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 😍😍

Wrist & Shoulder Strength

Community

More workouts from Danielle Gray