Name: Playbook - Kellen Milad - HS // Session 10
Uploaded: 2024-04-13T12:07:33.119Z
Duration: 60 min
Description: HS // Session 10

Carolina

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

Forward Fold Stretch

Targets: posterior chain (hamstrings, adductors, glutes, back)
• Set up a wider-than-shoulder-width stance.
• Maintain strong legs with external rotation, long spine, anterior pelvic tilt.
• Hinge forward while keeping your back straight. Feel the deep stretch + strength in the posterior chain.
• Move mindfully & work within your current ROM.

Wide Stance Hip Hinge

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Unders

Strengthening core compression, hip flexors, and shoulders

• Sit on the ground with legs fully extended.
• Plant hands slightly forward of your hips.
• Lean forward, press into the ground to lift your hips. hold 3-5 sec.

Pike Hip Press

Core Activation

The Chest-to-Wall HS Hop builds strength & conditioning while practicing the timing of opening the shoulders.

•Face away from the wall in a crouch position.

•Plant your hands and shift weight forward to stack shoulders over wrists.

•Jump off the ground in a slight tuck, press into the ground through locked out arms and softly place your feet on the wall.

•”Catch” the wall with bent legs - land softly. Press your chest towards the wall to open your shoulders.

•You might extend your legs to stack vertically and open your shoulders further.

•Press into the ground and take your feet off the wall. Tuck inward to land softly on the ground.

•To progress, shift and jump off the ground, stack your shoulders and fully extend your legs to softly transition to support on the wall.

CTW Handstand Hop

A very challenging HS drill to build strength & conditioning.

•Establish a strong Chest-to-Wall HS - hollow body and vertical alignment.

•Keep your core strongly braced and use your feet to tip toe down the wall. Walk forward towards a plank position and pause 3-5 seconds.

•Pause and walk back up - keep your core braced and move slowly to avoid hips falling side to side. Bent legs will be easier than straight legs.

CTW Handstand Walk

The Tuck Handstand is helps to learn to open the shoulders while being slightly easier to control due to the leverage.

•Start in a crouch position & plant your hands.
•Shift your weight forward to stack your shoulders over wrists.
•As you shift, brace your core & jump off the ground. 
•As your weight stacks, open your shoulders and softly contact the wall with pointed feet.
•Use your fingertips to control the entry.
•Exit the tuck HS by squeezing your core and controlling the drop the ground - keep weight over hands to avoid a heavy landing

BTW Handstand Tuck Hops

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

Handstand Combo

• 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

• From a prone lying position, hold arms fully extended or at 90 degree angles.

• Use the strength of your back line to into an arch body position. Pause and lower.

• Optional: incorporate extending arms and pulling elbows down to sides

Perform 12 reps.

Arch Ups

•Start in a hollow body plank position (shoulders protracted) with feet on a towel or slider.

•Keep arms locked out with elbows pits forward. Weight forward over hands.

•Press through the ground and pike hip upwards - slide feet in towards hands. Or modify to sliding knee tucks.

•In both versions, focus on keeping your feet as light on the ground as possible.

Sliding Pike Ups / Tucks

Core Conditioning

• Start in a balanced, stable stance. Pelvis level, bottom ribs dropped.
• Wide grip on the PVC pipe.
• Maintain spinal alignment. Bring the PVC overhead and behind your back and return.

*Key. Be mindful to not use your grip to wrench your shoulders through the ROM. Keep your grip wide enough so that your can use your active control to drive the movement.

Stick Shoulder Dislocates

•Hold a PVC pipe or broomstick behind your back at hip height. Use an underhand grip.

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Bring the stick overhead as you fold forward. Hold for 10-15s

•Back out of the stretch halfway. Elongate your spine. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Move back into the stretch. Use a combination of gentle bouncing and walking your hands closer together to increase the stretch.

Forward Fold Stick Stretch

Stretch

HS // Session 10

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

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

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 10

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