Name: Playbook - McKenzie Flinchum - Week 3 Day 2 handstand progression
Uploaded: 2021-08-10T23:46:54.109Z
Duration: 30 min
Description: Week 3 Day 2 handstand progression

Focus on quality movements with good control. Walk up the wall as high as comfortable on the wall walk, and hold for :20 at the top of the rep before walking down.

-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

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

Dead hang

Starting in high plank, lower one elbow at a time to plank, and then extend one arm at a time back to high plank. Maintain hollow body. Elbows and hands remain directly under shoulders.

Commandos

Warmup

-start on stomach, feet at wall
-press to high plank
-lift one leg up on wall
-walk other leg up and walk hands towards wall
-finish in full handstand position, facing wall 
-come down in opposite manner with control

Wall walks

3 sets of :15 crow pose and :15 headstand hold (accumulated, but the goal is unbroken). Rest :30 between movements.

-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

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

Headstand hold

For quality

Place hands right in front of wall. Kick up to handstand position or as high as comfortable, with control. Press hands through floor, arms straight. Come down in same manner as you kicked up.

Kick up against wall

If needed, scale pike pushups to feet on floor.

-start in high plank
-lower to floor
-chest touches and remains on floor as hands slightly lift off floor 
-press back up to high plank

Hand-release push-ups

-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

Week 3 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

Brian

Week 1 Day 2 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 3 Day 2 handstand progression

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