Name: Playbook - McKenzie Flinchum - Week 4 Day 2 handstand progression
Uploaded: 2021-08-10T23:47:22.553Z
Duration: 30 min
Description: Week 4 Day 2 handstand progression

Focus on quality movements with good control. Walk as high as comfortable on wall walk before stepping down. Goal is to get comfortable coming out of a handstand. Rest as needed between reps. Try to kick up higher on kick ups than last workout.

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

Inch worms

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

Down dog

-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 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

Walk into a handstand, facing the wall. At the top of the rep, pike hips and step down to the side. Chin should be tucked so you can see your feet. Make sure you have plenty of space and do not kick anything.

Wall walks with step down to side

-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

Every minute on the minute for 8 sets. Alternate movements each minute. Rest the remainder of the minute.

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

Double dumbbell overhead hold

-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

EMOM X 8:00

Week 4 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 4 Day 2 handstand progression

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