Name: Playbook - Iris Salihagic - W3/D3 Prep Drills
Uploaded: 2023-05-22T04:55:33.961Z
Duration: 45 min
Description: W3/D3 Prep Drills

Hips over shoulders and wrists. Arms push into the ground shoulder by ears.  Tuck Pelvis. Do ¼ handstand push-ups.

Handstand Push up on chair

Come onto chair similar stacked position to ¼ handstand push-ups. To make it easier lower the height and make sure object feet is on is stable. Start in semi tucked position. Extend legs long. Feet and hips pulling in opposite direction. Keep belly button in and pelvis tucked. At end of straight leg movement extend hips longer then re tuck. Now return by bending legs to return to starting position and round thoracic pushing shoulder blades apart, belly button to spine and pelvis to head.

Chair Assist Lower Isolation

Go as close as possible with wrists to wall. Push down into ground head lengthening to ground. Shoulders by ears and wrapped to belly. Hips over wrists. Squeeze inner thighs and glutes.

Close wrist wall holds

Start legs extended feet on object. Feet pull in one direction. Hips in the opposite direction but pelvis slightly tucked. Hips over wrist. Head in-between arms still looking at hands.  One leg stays on the chair in straight position other leg tucks into chest. Keep belly button to spine. Pelvis tucked. Extend and tuck leg that starts knee to chest leg. Pulling it into chest with awareness at the end. Elongating the leg long at top of movement above body line.

Half Tuck Handstand

Start in high runner’s lunge. Back leg straight and front leg bent to chest. Hands and Shoulders in one line. Hips start back. Spring up bent leg to chest and straight leg extended in straight line. Repeat. Try to move away from the wall.

Lunge Entry

Start in Tabletop. Shoulders leaning away from wrists. Make shoulders line on  top of wrists. Drop Scapula’s down into spine. Keep arms straight. Pelvis tuck and navel to spine. Dynamically  protract shoulder blades and pop feet to hands.

W3/D3 Prep Drills

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