Name: Playbook - Kellen Milad - HS // Session 7
Uploaded: 2024-04-13T12:07:33.109Z
Duration: 60 min
Description: HS // Session 7

yaron alon

•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. Hold. 
• Create a small rocking action from your lower to mid back.

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

Hollow Body Rocks

Warm Up Stretch & Core

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.
*Hold last rep 15-20 seconds*

BTW Handstand Split Entry

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

*Hold last rep 15-20 seconds.*

BTW Handstand Tuck Hops

Handstand Combo

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

The Chest-to-Wall Handstand Hold is a valuable tool for building strength and alignment awareness.

•Walk or hop up into a CTW Handstand. Walk yourself back into the wall as close as possible.

•Use the wall to guide your alignment. Press your chest towards the wall to open your shoulder angle. Tuck your pelvis and drop your bottom ribs. 

•Maintain total body tension - braced core, glutes and legs. Maintain locked out arms, actively pressing through the ground.

•Use the pressure of your fingertips pressing into the ground to stabilize the vertical alignment.

CTW 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 7

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

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 7

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