Name: Playbook - Women’s Calisthenics - Pike Press Handstand
Uploaded: 2022-06-10T17:39:26.222Z
Duration: 10 min
Description: Pike Press Handstand

1. Your hands should be flat on the floor in front of you with your fingers spread out. Compress your pike as deep as you can to stack your hips on top of your shoulders as much as you can. Lean forwards over your hands and as your shoulders tilt forward, transfer your weight from your lower body to your hands.

2. Use your stomach muscles to pull your legs off the ground, while you are leaning your shoulders over and past your hands. All of your weight should be on your arms as your core muscles lift your legs.

3. Slowly raise your legs up until they are straight over your shoulders in a handstand. As your legs rise, your shoulders will move to straight over your hands.

4. Once your legs are straight over your head you will be in a handstand. To hold this with control you need to make sure your legs and shoulders are stacked over your hands so that you form a straight-body position. From the handstand position you can reverse these steps to lower yourself back to the floor.

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.

Planche Leans

-Start in a piked position with your arms shoulder width apart  and hands on the floor.

-Engaging your core, hip flexors, and quads begin to lift both legs up and down at the same time and pulse.

Tip: Do not lean back to lift your legs up it will take away from the compression exercise.

Pike Compressions

1. Start with your hands flat on the floor in front of you with your body in a piked position. Then lean forwards over your hands and as your shoulders tilt forward, transfer your weight from your lower body to your hands.

2. Use your stomach muscles to pull your legs off the ground, while you are leaning your shoulders over and past your hands. All of your weight should be on your arms as your core muscles lift your legs.

3. Slowly raise your legs up until they are straight over your shoulders in a handstand. As your legs rise, your shoulders will move to straight over your hands.

4. Once your legs are straight over your head you will be in a handstand. To hold this with control you need to make sure your legs and shoulders are stacked over your hands so that you form a straight-body position. From the handstand position you can reverse these steps to lower yourself back to the floor.

Straddle Press From Pike

1. Lie on your back, legs straight and together. 

2. Keep your legs straight and lift them all the way up to the ceiling until your legs passes a 90 degrees to your hips. Go as far as your comfortable with and that your mobility allows.

3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

4. Raise your legs back up. Repeat.

Overhead Leg Raises

Starting in a straight handstand with your hips, shoulders and hands all stacked on top of each other. Begin lowering your legs and leaning forward as you slowly lower your legs to the floor in a pike. You will need to lean your shoulders over your hands to counter balance your legs lowering.

Pike Press Handstand

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