Handstand Practice Support Group workout 1

#HandstandPSG

Handstand Practice Support Group

Here is your warm up for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!

Home | Handstand Support Group Workout

Your Warm Up Workout

Exercise	Reps/Sets	How to/Cues
Extended Burpee	6x	Work dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance!
Deep Plie	2x6	Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Forehead to W	6x	Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Chest to Wall Shoulder Lifts	6x	Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Core Engagements on Back	2x4	With your knees and elbows locked and your head slightly tilted back to look at your hands push your feet and hands as far away from your center as possible. Elevate your scapula to cover your ears and lift your hands and feet sligthly off the floor. Make sure your lower back is pushing against the floor
Elastic Overhead Wrist Curls	2x6 each side	Don't just work the wrist but the entire hand all the way until the fingers. Let your hand open and the fingers stretch back. Then make a fist and curl it in.
Prayer Pose Wrist Stretch Rotations	6x	Rotate your wide spread hands infront of your chest towards the front and back.
Push Up Leans	2x4	Hands shoulder width apart, eblows locked. Lean towards the front moving the shoulders past your fingertips. Keep youre core tigh and parallel to the floor. If needed rotate your hands externally to take preassure of the wrist.

This Weeks Progressions

Exercise	Reps/Sets	How to/Cues
Wall Crow Single Leg Isolations	The Start	Stay close to the wall. Nothing moves but the working leg. Slide it up against the wall and extend the knee.
Single Leg Tuck Slide	LV 2	Just like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands!
Tuck Slides	THIS MUST WORK	Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Tuck Take Off	The goal	Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.