Name: Playbook - Taylor Mei - W3/D1: Wall Assisted Handstands
Uploaded: 2024-04-01T13:08:26.898Z
Duration: 45 min
Description: W3/D1: Wall Assisted Handstands

Handstand Foundations program really helped for these workouts

Gabrielle

Jessica Z

So nice to have pain free wrist when having my body weight held up by my hands

Sarah Ashley

Such an amazing handstand workout can’t wait to learn more 💯

Stephanie

Already feeling like my handstands are improving🥰

Rose

Whpa definitely need more practice on the alternating leg wall handstand! Felt like I needed to "kick" off the wall instead of gracefully switching legs 😅

Effa

Almost kill myself on Altr single leg L-stand 😂😂😂

Qsana

Loved this! The hardest part of the workout were the pike leg raises 😂 it took a minute to actually lift my legs without moving backwards.

Annie

Wow that was hard and felt so good!!! I love how it's arranged with stretching first, that definitely seemed to help with my form and overall practice!! ☀️💛💪

Loved the alt leg L stand exercise, a lot of fun 🤩

Stacey

Great workout! I can feel the strength building in my core/arms. My Handstand is already improving 🥳💪

Aylin

Warm-up: 
+ Wrist stretches 1 x 5 minutes 
+ Foam roll lats 1 x 2 minutes 
+ Wall angels 1 x 5 
+ Cats and camels 1 x 5 
+ Alt tuck - pike stretch 1 x 5 
+ Arms elevated child's pose 1 x 20 seconds 
+ SA anchored lat stretch 1 x 20 seconds 
+ Shoulder circles 1 x 10 
+ Glute bridge hold 1 x 20 seconds 
+ Pike sit leg raises 1 x 10 

Circuit 1: 
+ Box assisted single leg handstand hold  3 x 5 seconds (each side) 
+ Banded OH SA shoulder shrugs 3 x 10 (each side) 

Circuit 2: 
+ 45 degree handstand hold 3 x 10 seconds 
+ Wall assisted kick ups to handstand  3 x 5 

Circuit 3: 
+ Wall assisted alt single leg handstand (tummy side)  3 x 3 
+ Wall assisted single leg leg stand (back side) 3 x 3

+ Wrist stretches 1 x 5 minutes 
+ Foam roll lats 1 x 2 minutes 
+ Wall angels 1 x 5 
+ Cats and camels 1 x 5 
+ Alt tuck - pike stretch 1 x 5 
+ Arms elevated child's pose 1 x 20 seconds 
+ Anchored lat stretch 1 x 20 seconds 
+ Banded Shoulder circles 1 x 10 
+ Glute bridge hold 1 x 20 seconds 
+ Pike sit leg raises 1 x 10

- Follow along to the video stretching your wrists

Wrist Stretches

Foam Roll Lats

- Get into a semi seated position against a wall
- Raise your arms up tho the side against the wall
- Move your hands up to the overhead position and back while keeping your arms against the wall

Wall Angels

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

Alt tuck - Pike stretch

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

- Grab the rack/rig with one arm
- Sit back elongating your lat
- Work both sides

Anchored Lat Stretch

- Place a band under your feet and hold it in your hands with tension 
- Raise your shoulders up and back in a circular motion

Banded Shoulder Circles

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Hold for time

Static Glute Bridge

Pike Sit Leg Raises

Warm Up

+ Box assisted single leg handstand hold 3 x 5 seconds (each side) 
+ Banded OH SA shoulder shrugs 3 x 10 (each side)

Box Assisted Single Leg Handstand Hold

Banded OH SA Shoulder Shrugs

Circuit 1

+ 45 degree handstand hold (tummy side) 3 x 10 seconds 
+ Wall assisted Kick Ups to Handstand (back side)  3 x 5

45 Degree Handstand Hold (tummy side)

- Stand back from the wall and step forward into a handstand using the wall to stop you from going over 
- Return to the ground

Wall Assisted Kick Up to Handstand

Circuit 2

+ Wall assisted alt single leg L-stand handstand 3 x 3 
+ Wall assisted single leg handstand 3 x 3

Wall Assisted Alt Single Leg L-Stand

- Get into a wall assisted L-hold position 
- Elevate one leg into the air and hold position
- Each side

Wall Assisted Single Leg L-stand Hold

Circuit 3

W3/D1: Wall Assisted Handstands

yangBAE

Whew! It was definitely a challenge but I love it!

Gabbi

Wow! Intense for a start, but such a great workout :)

Lucky

W1/D1: Strength Foundations

Darshan

Generally the exercises were great and the feeling after. But, I have two suggestions. After a Superman hold I would add  something that relaxes the back. And the wrist stretches videos seems too fast. It’s difficult to follow if you don’t know these stretches at all.

Basia

Loved it! Would also love to know the rationale behind some of the exercises ^-^. Thanks!

Kathryn

W1/D2: Mobility Foundations

Know this is fun Bodyweight training 🥳 at 210lbs I feel I can be choosy but I’m 2” for 6 feet tall also, so gravity sucks

Lovely

More instructions would be useful- not clear on how to get in some things and what should be engaged in them etc

Joanna

W2/D1: Handstand Alignment

The instructions for this workout weren’t as clear. I wasn’t sure how long I should be holding each position and/or how many times to do each drill. Other than that, it is a great tactile feedback drill.

Carissa

Stephanie Kate

Such amazing skills to learn and work hard on!💪🏻💯

W2/D2: Tactile Feedback: Follow Along

I remember these drills from handstand 1.0 and this time around, the videos helped it click! Thanks for taking the time to talk through it all!

I love the technique explanations!! This is so helpful, thank you so much ☀️💪💛💛

W3/D2: Hand Placement

Woooooo, my arms are jelly! 
Alt leg l-stands are still scary for me, but after weight shifting last week, I feel in way more controls. Thanks T!

That felt so good!!! Definitely had to modify a bit/do a few less reps after doing two HIIT workouts and core work today, but this was so fun!! Those inchworms are feeling stronger every time 💪☀️💛

W4/D1: Hybrid Handstand Strength

Janelle

Your technique explanations are so helpful!!! Thank you so so much for this! ☀️💛

Feeling the solid one second handstands! Now to keep building!

W4/D2: Kick Up Technique

This was such a good workout!! My core is feeling strong and the mobility was perfect ☀️💪💛

Those leg raise complexessss 👀 so grateful both sets weren’t mandatory haha 

Excited to try the second option!

Option 1 was hardest Ab workout ever! Can’t wait to try option 2!

Alana

W5/D1: Core Conditioning

Thank you so much!! I've definitely had my fair share of awkward falls from handstands so this is always helpful! ☀️💛

I love repeating exercises and drills because it really shows the progress as time goes on. Feeling the weight shift on my hands, activation in my back and lats, and it’s not as scary! 💪 let’s gooooooo

W3/D1: Wall Assisted Handstands

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