Name: Playbook - Kellen Milad - HS // Session 8
Uploaded: 2024-04-13T12:07:33.112Z
Duration: 60 min
Description: HS // Session 8

• 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. 

*3 minutes each side.*

Half Kneel / Half Split Stretch

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

Scapular Push Ups

• 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

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

Handstand Combo #1

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

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

Handstand Combo #2

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

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

• 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

• Active Side Bent Sit position - long spine, front leg gripping the ground
• Sweep back leg forward. 
• Rock back to your hips, switch leg position
• Wrap your straight leg back behind you. 
• Build momentum and speed. Add forward folds for stretch.

Side Bent Sit Hip Switches

•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

•Sit tall with legs fully extended and actively open. Bolster your hips if necessary.

•Engage your legs and core. Lean from the hips. Reach your legs away and press down into the floor as you reach forward.

•Use a combination of gentle bouncing and static holds to build mobility.

Straddle 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 8

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

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 8

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