Name: Playbook - McKenzie Flinchum - Week 1 Day 3 handstand progression
Uploaded: 2021-08-10T17:37:49.895Z
Duration: 30 min
Description: Week 1 Day 3 handstand progression

Brian

Focus on quality movements with good control. Pay attention to body awareness during the kick up practice, and use a mat with plenty of open space. Spend 5:00 total with rest as needed on kick ups.

-place hands on floor in front of feet
-legs remain straight
-walk hands out to high plank
-walk feet up to hands

Inch worms

-high plank position
-touch hand to opposite shoulder
-alternate arms

Shoulder taps

-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

The movements do not have to be unbroken, but rest as little as possible.

-Laying face down on floor
-Arms go overhead to down by thighs and back up
-Arms remain straight
-Every time arms touch thighs= 1 rep

Arm haulers

For time and quality

-shoulders and feet lifted a few inches off floor
-rock back and forth, maintaining hollow body position 
-lower back remains on floor
-press belly button down into floor
-arms overhead for most advanced version, down by sides, or under hips (if unable to keep lower back from lifting off floor)

Hollow body rocks

-start in high plank
-jump legs into bottom of squat position
-hands remain on floor
-jump back to high plank

Snap jumps

-place hands on floor out in front of foot
-kick through one leg, as other leg lifts up behind you
-front leg lifts slightly off floor, and returns in same manner
-hips squared
-arms locked

Kick ups

Week 1 Day 3 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 2 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 3 handstand progression

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