Name: Playbook - Sarah White - Press Handstand Workout
Uploaded: 2021-07-12T11:43:58.624Z
Duration: 30 min
Description: Press Handstand Workout

Working towards your handstand press?
This is for you!!

Take your time to warm up your body. With all the movements go slow and conscious move through full range of motion of the joint(s) being worked.

Drop one ear to the same shoulder to initiate the movement.
Roll the chin towards your chest and then ear to the opposite shoulder.
If it feels comfortable to complete the full circle with the head dropping back do so. 

10 Clockwise rotations
10 anti-clockwise rotations.

Neck Rolls

Completing full circles with the arms. 
Be sure to move slow, moving through the whole range of motion of the shoulder. Be aware if your ribs are flaring when your reach back.

10 x backward circles
10 x forward circles.

Arm Circles

With your hands on your hips begin circular motion with the pelvis.
You can start small and increase the circle every round you go.

8 clockwise circles.
8 counter clockwise.

Hip Circles

Don't know where the name for this one came from but let's run with it!
Extend one leg infant of you and bend the supporting leg.

Lean over the extended leg and pulse twice to open up in the hamstring.
If the hamstrings are tight you can bend the leg that's extended.

If you know you are hyper mobile in the leg create a micro bend behind the knee and energetically pull the heel back towards you to engage your hamstring instead of sinking into it.

8 Reps each leg

Ostrich Walk

Time to get into those all important wrists.
These finger flicks are a great and active way to fire up the muscles in the forearms we need for our handstands.

Flick your fingers as fast as you can:
20 x with arms extended
20 x with arms above the head
20 x with arms out straight to your side (T shape)

Finger Flicks

Place the palms of the hands facing each other and begin to rock from side to side.
You can also make circles if you wish.

We are not aiming to stretch the wrists here. Just adding pressure and movement to wake up and activate.

Lastly place the finger tips to face the knees and gently sit back to iron out the forearms, remember we're not here to find the maximum stretch but a nice sensation in the forearms.

Wrist Rocks

These will hopefully wake up your shoulders and have you nice and ready for handstands.

Think about lowering the chest towards the floor (without bending the elbows) and squeezing the shoulder blades together.

When you reverse the action push the floor away as much as you can to send the back of the heart towards the sky.

Think so and controlled movement through out.

2 sets of 10 reps.
If you feel like you need more these can also be done from plank position

Scapula Push Ups

Warm Up

Press Handstand Workout

Firstly thank you for posting this : ) I started it thinking it was easy.... and ended it having to laugh at myself for thinking you would not give me a challenge. Love you ! X

Press Handstand Workout

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