Name: Playbook - McKenzie Flinchum - Week 1 Day 2 handstand progression
Uploaded: 2021-08-10T17:36:55.547Z
Duration: 30 min
Description: Week 1 Day 2 handstand progression

Brian

Focus on quality movements with good control. Hold crow pose as long as possible with good balance, stopping at :20 if you make it. High plank holds should be challenging (choose a challenging height for feet, and you may increase each round) but manageable to stay unbroken each set.

-hold bar with feet off floor
-let body hang, feeling a stretch through shoulders and a release in the spine

Dead hang

-Hold band wide enough to pass overhead and back through
-Should be a good stretch, but not uncomfortable

Banded pass throughs

-in table top position
-stretch wrists in a variety of ways
-turn hands forward, backward and to inside and outside 
-shift weight forward and backwards, and side to side

Wrist stretches

Warmup

Scale elevated pike pushups to feet on floor if needed

-hold ends of band, palms facing down
-arms extended shoulder height
-maintain tension on band
-open arms outward to T position
-band should have adequate tension but arms should be able to stay straight

Banded pull-aparts overhand grip

-hold dumbbells straight overhead
-arms stay locked
-body remains upright (do not lean back)

Double dumbbell overhead hold

-feet on box or bench
-shoulders directly over hands
-hips high in air, creating piked position
-top of head touches floor or mat 
-extend elbows fully at top

Elevated pike push-ups

For quality

-hands on floor under shoulders
-knees rest on back of arms (on triceps)
-press through floor, keeping elbows locked
-slowly lift feet off floor

Crow pose

-feet elevated on box or bench
-hands directly underneath shoulders
-hollow body position

Elevated high plank hold

Week 1 Day 2 handstand progression

Erik Örn

This is exactly what I’ve been needing to train for handstands!!

Morgan

Collin

Week 1 Day 1 handstand progression

Week 1 Day 3 handstand progression

That was hard… or I’m weak… the latter 👍

Hey Coach, another good session.
When holding the headstand for the 2 minutes, I should have tension in the triceps as if I were going to push up out of it, right?

Week 1 Day 2 handstand progression

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