Name: Playbook - Kellen Milad - HS // Session 12
Uploaded: 2024-04-13T12:07:33.127Z
Duration: 60 min
Description: HS // Session 12

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!

Daniele

• Start in a back loaded FH crawl position.
• Round your upper spine and elevate your hips as you shift weight forward.
• Press your hips towards the ground and open your chest to finish in a Prone Spinal Extension.
• Tuck you chin and round your spine from the top down
• Elevate your hips as your shift your weight back. Sit back to your heels

Plank Spinal Wave

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

• Focus on keeping your spine long and shoulders back in your squat position.
• Stay low in your wide stance squat. Shift your weight from side to side. 
• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

*Perform 20 shifts*

Squat Lateral Shifting

Warm Up Stretch

• 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

Core Activation

The Split Handstand can be used to making balancing adjustments using one leg as a counterweight.

•Kick up into a BTW Handstand, pull one leg off the wall several inches to hold a small split. Hold for 5-7 seconds.

•In one motion, switch your legs. Aim for a smooth switch with soft contact on the wall. Perform the prescribed reps.

•To progress, drop your leg to open the split - use the weight of the split leg to find moments of balance off the wall.

•With light support on the wall, slowly lift the split leg upwards to close the angle and switch.

*4 reps (switches). 
*Total time under tension 20-40 seconds

BTW Handstand Split Switch

The Chest-to-Wall HS Half Tuck will allow you to work on balance & alignment.

•Walk up or hop to CTW Handstand with bent legs.

•Walk back towards the wall to open your shoulders and find a more vertical alignment - hips over head with arms framing your ears.

•Take one leg away from the wall and extend straight up.

•Use the support leg to gently push forward to build your vertical stack. Pull the straight leg away from the wall to find moments of balance.

•While balancing, avoid closing your shoulders &/or leaning back to overuse the wall. The goal is to keep your body alignment and weight in your arms / shoulders.

*4 reps. Alternate legs every 10-15 seconds.

CTW Handstand Half Tuck

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

•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

• Sit on the ground with legs fully extended.
• Place you hands next to your knees - the further forward the harder this movement will be.
• Keep a longish spine + strong legs, lift and lower your legs

Pike Leg Lifts

• From lying supine - brace your core.
• In one fluid motion: Lift one leg. Sit up & reach for your toes with the opposite hand.
• Control yourself as you lower back down to supine lying.

*Alternate sides. 8 reps each side.

Diagonal V Ups

Core Conditioning

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation. 

*2 minutes each side.*

Half Kneel / Half Split Stretch

•Reach one arm down your back touching your opposite shoulder blade.

•Use your opposite hand to apply gentle pressure to the elbow to increase the stretch.

•Keep your core lightly braced to prevent excessive spinal extensions. Focus the stretch on the triceps and shoulder.

*Switch sides every 30 seconds.*

Triceps Stretch

•Reach your arm behind your back to touch your opposite shoulder blade.

•Sit tall and lightly brace your core to prevent excessive spinal extension.

•Alternate between palm facing out and palm facing down.

•Build active mobility by lifting the hand off your back, extending your arm to the side, and then moving it back into the stretch.

*1 minute each side.*

Back Scratch Stretch

Stretch

HS // Session 12

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 12

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