Name: Playbook - McKenzie Flinchum - Week 2 Day 1 handstand progression
Uploaded: 2021-08-10T17:38:09.052Z
Duration: 30 min
Description: Week 2 Day 1 handstand progression

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

Collin

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?

Brian

Focus on quality movements with good control.
Accumulate 2:00 for the headstand hold.

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

Banded pass throughs

-start in high plank/push-up position
-press hips back
-push hands through floor
-elbows locked
-heels down
-legs straight

Down dog

-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

Focus on good form. Choose moderate-heavy weight for dumbbells that you can do 10 reps unbroken. And goal for plank hold is to hold :45 unbroken

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

Inch worms with push-up

-rep starts with dumbbells at shoulders
-press arms straight overhead
-stand tall; do not lean back

Dumbbell strict press

-maintain hollow body position
-shoulders directly over elbows

Plank hold

For quality

-hinge over with flat back
-slight bend in elbows
-raise dumbbells to height of shoulders
-use light to medium-light dumbbells

Rear delt raises

-hold ends of band, palms facing up
-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 underhand grip

-top of head on mat
-hands in front of head (not directly to side)
-slowly lift legs up, until feet are overhead

Headstand hold

Week 2 Day 1 handstand progression

Erik Örn

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

Week 2 Day 1 handstand progression

Community

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