Name: Playbook - BondFit . - Handstand shaping
Uploaded: 2023-11-21T23:11:29.999Z
Duration: 20 min
Description: Handstand shaping

The focus of this workout is to practice getting proper alignment and strength to hold your handstand easier.

- lay down on ground on stomach
- place arms in front of you at a good position to where your hands are just touching the wall
- Shrug shoulders to ears pushing the wall away Paul ribs off of floor and press hips flat
- try to focus on getting your body in one straight line
- squeeze butt, squeeze core, and push shoulders to your ears

Handstand shaping (floor work)

- grab a PVC. Pipe and stand with your back flat against the wall
- you can bring feet out slightly in front to focus on tucking your butt and getting your back flat against the wall
- push shoulders away from body shrugging and lifting arms all the way up keeping ribs tucked in
- Return to start

PVC Pipe HS Shaping

- The goal is to keep ribs tucked in and back flat to the wall. 
- Open up armpits and shrug the shoulders to your ears without the back starting to arch.

PVC Pipe Shrugs

The goal is to keep ribs tucked in and back flat to the wall. 
- Open up armpits and shrug the shoulder to your ear without the back starting to arch. 

Complete 2x 10 each arm

Single Arm DB Shrugs

- place feet on a higher (stable) surface 
- walk hands in and focus on bringing body to an 90 degree angle
- you want your ribs to be tucked in and back flat
- shoulders should be in line with hands 
- open armpits and try not to let them close 
- shrug shoulders closer to ears

Pike Handstand Hold

Pike Handstand Rocks

Practice transferring the weight and leaning over those hands

Handstand Prep Weight Transfer

The goal is to get your tailbone in line with your shoulders while keeping those ribs tucked in and not arching the back. 

Lift one leg at a time while maintaining shape
(Starting off can be small leg lifts!) 

Complete 2x 5 each leg

Pike Handstand Kicks

Handstand shaping

Wow💪this is definitely the missing ingredient from my handstands🙌so stoked I found this

Kelsey

Wrist Strengthening/Warmup

Nicole K Neumann

Handstand wall basics

Yoga ball (Handstand prep/core strengthening)

My handstand is way better already but man am I going to be sore. Hoping for handstand press to come up soon.

Handstand Weight Transfer

Gymnastics coaches should teach a handstand like this. I've made more progress in a few sections of your handstand videos than in yrs of gymnastics. Like actually tho!

Getting comfortable upside down

Pretty good and different exercices to build that strenght and get a feeling for handstands

Handstand shaping

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