Name: Playbook - McKenzie Flinchum - Week 3 Day 3 handstand progression
Uploaded: 2021-08-10T23:47:05.078Z
Duration: 30 min
Description: Week 3 Day 3 handstand progression

Focus on quality movements with good control. Goal is 4 sets of 25 second headstand holds without coming down. Time cap is 6:00 for those.
3:00 handstand hold is accumulated in as few sets possible. 2:00 hollow body hold is accumulated in as few sets possible.

-hands on edge of box or bench
-knees on floor
-arms extended
-head falls through arms for deeper stretch
-targets lats, shoulders, and upper back

Box stretch

-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

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

Headstand hold

Movements do not have to be unbroken, but rest as little as possible to get through all the movements.

-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

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

For time and quality

-controlled kick up
-hands a few inches away from wall
-feet meet together at wall
-press through floor
-come down in same manner as controlled kick up

Handstand hold against wall

-shoulders and feet lifted a few inches off floor
-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 hold

Week 3 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

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 3 handstand progression

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