Name: Playbook - Janie Stel - Beginner Handstands
Uploaded: 2024-11-02T03:50:33.094Z
Duration: 15 min
Description: Beginner Handstands

Really helping me with this weeks workouts thank you!

Janie

This workout has really helped me improve my kip thank you!

This 20 minute handstand circuit will help you improve your handstand regardless of where you’re currently at. Do each drill to your best abilities, and with consistency and patience you will see long term improvements.

1. Start with shoulders over hands
2. Then rock into a controlled bunny hop
3. Stack hips over shoulders while maintaining shoulders over your hands.

This will help you practice shifting weight from your feet to on your hands, and building muscle memory. 

3 reps x 3 sets (best attempts)
30 seconds rest between each set

Bunny Hops

Change leg kick ups are great for becoming comfortable with passing through your handstand position. Give your best attempts, even small kicks. 

2 reps (one of each leg is one rep) x 3 sets
45 seconds rest between each set

Change Leg Kick Ups

Begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists about 45 degrees and protract your shoulder blades by pulling them down. Then begin to lean forward until your shoulders are forward over your hands. 

Tip: Keep your butt down
Modification: Do the same lean on your knees in a modified push-up position.

2 sets x 30 second holds. 
45 second rest between.

Planche Leans

1. Put your hands around your head in a triangle position and interlock your fingers
2. Put the top flat part of your head on the ground.
3. Stack your hips over your shoulders and kick up with control into the position you feel most comfortable with. 
4. Lower down with control.

Try 3 of your best attempts with 20 seconds rest in between each.

Headstand

Applying all that you have learned from the previous drills try your best handstand attempts. 

Focus on these three main sources of balance: Your hands, your shoulders, and your hips. All of these points should be stacks directly on top of the other.

Try 5 of your best attempts with 20 seconds rest in between each.

Beginner Handstands

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