Name: Playbook - Jules Shaw - W1/D5 Progression Friday
Uploaded: 2022-11-23T17:32:30.227Z
Duration: 30 min
Description: W1/D5 Progression Friday

Week 1/Day 5: Progression Friday

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

The first 10 minutes of this workout are focused on working on a movement progression - the HANDSTAND!

The second part of this workout consists of a short workout to get you stronger for handstands!

Spend 2 mins in each progression practicing the movement. Rest minimally, but as needed.

- Place hands directly under your shoulders
- Push into the ground to raise yourself as high as possible while maintaining a tight core
- Hold position

High plank hold

- Start with your hands and feet on the ground with hips high up in the air and limbs as straight as possible (like downward dog position) 
- While arms straight slowly come forward onto your toes while shifting your weight over your hands
- Hold position

Pike hold

- With hands on the floor, elevate your feet onto a box
- Keep arms extended and stack your hips above your hands
- Hold position

Elevated pike hold

- Begin laying face down on the ground 
- Push up into high plank
- Walk your hands toward the wall as you walk your feet up the wall
- Go as high as you feel comfortable, or completely against the wall
- Push into floor while keeping arms and core strong
- Hold position

Wall-facing handstand hold

- Place hands on the ground a couple inches from the wall 
- Kick up as high as you can and let the wall catch your feet
- Press into floor as you hold yourself against the wall
- For a challenge, try hovering your feet off the wall and try to balance

Handstand hold against wall

Handstand Progression

- Start in pike position (like downward dog)
- Hands and feet are on the ground and hips in the air, keeping legs as straight as possible 
- Lower your head towards the ground in front of your hands
- Press your head and chest back up through your arms to the starting position

Pike push-ups

- Begin lying on your back 
- Hold arms extended straight above your head and legs straight  
- Contract abs to lift arms and legs off the ground 
- Rock back and forth like a rocking chair as smoothly as possible 
- Try to avoid “clunking” your back against the ground

Hollow rock

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- Perform 20 reps per arm (40 total)

High plank shoulder taps

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