Name: Playbook - Kellen Milad - HS // Session 9
Uploaded: 2024-04-13T12:07:33.116Z
Duration: 60 min
Description: HS // Session 9

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

Spyridon

•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

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

Warm Up 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

• 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

Core Activation

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

Handstand Combo #1

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

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

Handstand Combo #2

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

• 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. 7 reps each side.

Diagonal V Ups

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

• 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

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 30 seconds.*

Prone Lying Chest Stretch

•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

Stretch

HS // Session 9

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.

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

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 9

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