Name: Playbook - McKenzie Flinchum - Week 4 Day 3 handstand progression
Uploaded: 2021-08-10T23:47:32.400Z
Duration: 30 min
Description: Week 4 Day 3 handstand progression

Focus on quality movements with good control. The first part is to you get warm and stretched out. Do not fatigue your shoulders too much…rest plenty between sets. Focus on body awareness. Make sure you have plenty of space to kick up into your free standing handstand! Come down either the same way you kicked up, or step off the side like you practiced in earlier weeks from the wall. Tag me in your handstands!

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

Banded pass throughs

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

Dead hang

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

Snap jumps

-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

Warmup

-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

-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

-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

For quality and control

-arms by ears
-controlled kick up off floor
-as hands press into floor, second leg pushes through floor to kick up
-second leg meets first leg overhead
-come down in same manner as the kick up

Free standing handstand hold

Week 4 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 4 Day 3 handstand progression

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