Name: Playbook - Pierre Dalati - Level 4
Uploaded: 2023-02-23T03:33:39.716Z
Duration: 45 min
Description: Level 4

In level 4, we begin to work on the free handstand hold while still implementing a wall for assistance and strength training

Focus: practicing to use our fingertips to balance ourselves in a handstand 

- Start in a handstand position against a wall (facing the wall) 
- Kick off the wall just enough to balance in the handstand 
- Press down with your fingertips in order to shift your weight back to that wall 

Pro Tip: You should always have a gap between your fingers and the floor (don’t lay your hand flat on the ground)

Handstand Weight Shifting

Focus: practice holding a handstand freely and getting used to the movement 

- Kick up against a wall in a handstand 
- Kick off the wall just enough to balance in your handstand (use the fingertip technique we practiced in the last exercise) 
- If you fall back, the wall is there to assist you. Simply kick off again and keep trying!

Handstand Balance

Focus: strengthening the shoulders and imitating the pressing movement in a handstand

- Start in a elevated pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Elevated Pike Push Up

Focus: increasing shoulder mobility and strength 

- Place your back against the wall (with your heels, butt, lower back and upper back touching) 
- Raise the dumbbells laterally over your head 
- Proceed by doing a shoulder press 
- Then bring the dumbbells down by doing a front raise 
- Reverse the steps back to the starting position 
- That’s 1!

Level 4

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