Name: Playbook - Iris Salihagic - W4/D5 Handstand Conditioning Drills
Uploaded: 2023-05-22T04:55:34.008Z
Duration: 45 min
Description: W4/D5 Handstand Conditioning Drills

Bottom facing wall kick up into handstand. T
he distance away is knee to
foot length
with toe pointed
. Join knees together, tuck pelvis and ribs.
Wrist, shoulders, and hips stacked. Tuck pelvis
with
engage glutes
and
aligned knees
. Keep ribs in. Leg bent toes touch wall. Now flex foot and
balance f
or a few seconds. Release toes back to wall.

Balance Practice at Wall

Start in Tabletop Position. Knees off floor. One small Bounce. Second
more powerful bounce attempt straddle. Repeat. Wrist and shoulders
are aligned. Ribs in
pelvis and belly button engaged. Arms straight

Double Bounce Table Top To Straddle

Start one leg on wall and other leg on chair or object of choice. Make sure
both are secure. Legs slightly bent. Reach legs long together towards
straight handstand. Pause then
switch legs to starting position.

Split Switches

Face wall in handstand. Be slightly away to be able to complete a tuck handstand. Tuck pelvis and belly button in. Place tops of feet on the wall.
Slowly slide feet down wall hip width apart. Keep knees tracing chest go as deep as possible with tuck pelvis. Extend
too straight keep glutes engaged with slight pelvis tuck think hollow body position tuck. Try to use the wall less and less. Only softly resting.

Tuck Slides

Start like tuck slides. This time your legs will now trace into a semi-circle to hips and return to straight.

Wall Straddle Downs

Bum on wall (back of hip) with pelvis tucked and belly button in.
Handstands slightly away from wall. Make sure you
are close enough to keep bum tucked and belly button in. Start in tuck knees to chest. Extend legs to side external rotation and actively pull legs apart and engage 5 glutes and return to tuck using core and inner thigh awareness . Keep hips stable.

W4/D5 Handstand Conditioning Drills

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