Name: Playbook - Kellen Milad - HS // Session 1
Uploaded: 2024-04-13T12:07:33.077Z
Duration: 60 min
Description: HS // Session 1

Bianca

It was hard for me but I loved it. 
Hopefully I’ll be handstanding soon 🤸🏻‍♂️💪🏼

Paulina

Thank you for helping what I thought was impossible to be possible.

Ange

Mario Pantoni

Hi kellen, it s my first time on your app and I did not understand how to have just a look to a workout and swipe back to tensione page. Thanks

Sneaky hard! Core and shoulders are gonna feel it.

Travis

Challenging ! Great workout, thank you ☀️🐾

Marie

Kari

It was great! Handstands have been a goal of mine for quite some time and I’m excited to have a program designed specifically for this skill.

Cody

Great! Happy New Year Kellen!🥳
Wishing you the best in 2021, keep up the good work!

Owen Devitt

I really have trouble with the supported handstands. Are there any alternatives you suggest to work my way up to them?

Mike

Very enjoyable did it after a Devon Levesque ab circuit

Aaron Bennett

Great work out really help me with my handstands getting myself in the right position. I have hyperkyphosis and a slight scoliosis and handstands really seem to put me straight. The last chest exercise stretch is a little confusing I’m not really feeling any stretch of the chest. My hips are very open for a guy so it’s really easy for me to do the move maybe that’s why because I’m hyper mobile

itaal

Great the handstand sessions are here ! Thx

Yoan

•Keep legs fully extended. Bolster your hips if necessary.

•Engage your quads and core. Lean from the hips. Use active strength to fold in half.

•Build mobility through a combination of gentle bouncing and static holds

Pike Stretch

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Pause 2-3s. Return to tuck.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

*Hold last rep for 15 seconds

Hollow Body Extension

Warm Up Stretch & Core

The Chest-to-Wall Walk Up builds strength without requiring a much balancing.

•Face away from the wall in a crouch position - start about a foot away from the wall.

•Plant your hands, elevate your hips and place one foot on the wall.

•Walk up to fully extended legs into a handstand at an angle. Hold for 3-7 seconds.

•Walk down and repeat. Begin to move closer to the wall to bring the angle of your handstand closer to vertical.

CTW Handstand Walk Up / Down

The basic handstand entry. Timing is key - SHIFT, LIFT, & PRESS. 

•Plant hands on the ground with one leg bent, one leg straight.
•Shift weight forward and lift your back leg upwards, gently pushing off the bent leg.
•Shove through the ground with your locked out arms.
•Keep your core braced and focus on shifting your weight forward to stack your shoulders over your wrist. 
•Avoid kicking up too aggressively, arching your spine, &/or heavy impact against the wall.
•Use pressure from your fingertips to control the entry.

*8 reps. Hold each rep for 3-5 seconds. 4 per side.

BTW Handstand Split Entry

This basic drill will be very helpful on your handstand journey. The Back-to-Wall HS will allow you to accumulate more time on your hands to build strength & awareness.

•Plant your hands and kick up with a split entry.

•The key is timing - shift your weight forward to stack your shoulders over wrists + lift the back leg (gently push off the ground with the bent leg)

•Hold the handstand against the wall for support while your adjust your shape - hollow body. Open your shoulders, scoop your pelvis, and drop your ribcage.

•Build strength by press your upper back to the wall and pressing back.

•It’s highly recommended that you film some of your practice so you can see your alignment from a 3rd person perspective.

*Hold for the prescribed time and exit with control.

BTW Handstand Hold

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• Push Up plank position. Arms locked out. Shoulders protracted.
• Keep your pelvis tucked and glutes strong.
• Stay tight and tuck one knee to your triceps.
• 1 sec hold each rep. Alternate sides.

*12 alternating reps.*

Plank Knee Tucks

• Lie on your back, Supine Tuck position.
• Extend one leg. Bring your opposite knee & elbow to touch. Squeeze this connection.
• Alternate sides. Maintain your core connection, keep your lower back glued to the ground.
• Maintain a steady tempo and full ROM.

Supine Cross Crawl

• From a Long Sit position, post your hand next to your hips.
• Actively press into the ground. Lift your hips into full extension. 
• Arms stay locked out fingers pointed out sideways.
• Hold for 1-3 seconds. Lower your hips with control. Tap the ground and lift.

Inverted Plank Lift

Core Conditioning

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*Switch sides every minute*

Prone Lying Chest Stretch

Stretch

HS // Session 1

Jake

Great stuff. Definitely need to gain some more strength in the upper body but loving these.

HS // Session 2

HS // Session 3

Demanding!! Definetely will revisit the session.

Spyridon

CWH walks were quite difficult for my body today. Overall excellent practice!

Loved this work out. I struggle with hops when back is to wall but working on it. Thanks Kellen ❤

Bronnie

HS // Session 4

The BTW handstand tuck hops were a huge challenge, I really struggled and couldn't get it actually - more of a mental block I think... Made me realise as well that my CTW handstand tuck hops might've been wrong and I wasn't pushing up into my hands enough and relying on the wall... Flipping it round felt almost impossible. 
I went for a split entry, joined my feet and tried to slowly lower in a tuck as an alternative...!

Zoë

HS // Session 5

Those handstand walkouts are tough - not up to that but will keep working on what i can 🙂❤

HS // Session 6

yaron alon

HS // Session 7

HS // Session 8

Shoulder stability is getting better 😀 Cool down at the end what i needed!

HS // Session 9

Carolina

HS // Session 10

Amanda

HS // Session 11

At the beginning, would be good to put a couple of videos on how to get out of handstand when you’re falling backwards.
What’s next? What if I’m unable to reach and keep the handstand?Igor help a couple of videos that help getting in position and hold it.
The training was very good with good improvement, but I feel I’m still missing something. 
Also some videos on how to get in the HS from a pike position.
That’s all...anyway I really enjoyed!

HS // Session 1

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