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Handstand Walking Intensive

Day 5 - Stretching and Conditioning

Here is the full workout. 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.
Make sure to warm up well. 

General Warm Up - 3 rounds

DemoExerciseReps/SetsHow to/Cues
High Knees30secLight on the toes, knees as high as possible. Posterior pelvic tilt. Go fast and get your your heart rate up!
Extended Burpee30secWork dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance!
Mountain Climbers30secKnee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged!

Conditioning

DemoExerciseReps/SetsHow to/Cues
Shoulder Lifts on Floor10xLook at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.
Forearm Plank Walk Outs2x4Inch your forearms away to increase the distance between your elbows and your feet. Keep your core engaged and hips in. Shoulders stay parallel to the floor at all times.
Push Up Walk Outs1x4Walk your hands out in order to increase the distance between your hands and your feet. Keep your core engaged and hips in. Shoulders stay parallel to the floor at all times.
Valentines Day Special2x40secKeep your entire body close and parallel to the body. Heels together and do not allow your shoulder blades to stick out in the back!
Side Plank Reaches2x8 each sideFocus on stability and balance. Reach as far under as possible and all the way up in each rep. Keep your core engaged.
Wall Walks3x3Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Half Slide Away2x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!
Elbow Taps at Wall2x8 each sideKeep your core engaged and your feet in the same spot against the wall. Isolate the moving arm and elevate both scapula fully. Arm movements should be quick and precise
Plank Walk Outs5x total
Walking Dead25x totalLean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Sitting Leg Lifts2x10Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!
V-Up Combi10xLeft, Right, Both, Both = 1 Rep. Knees locked, back straight!

Stretches

DemoExerciseReps/SetsHow to/Cues
Half Split Prep30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Runners Stretch30sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Back Knee Straight20sec each sideBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Runners Stretch Pulses10x each side
Dead Bug Circles6x each directionPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Half Middle Split10x each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Widest Pancake30secOpen your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.
Prep for Swimmer4xOpen your legs dynamically. Arch your back and let your chest guide the movement. Externally rotate the legs and close them between each rep.
Butterfly on Back8xHips and shoulders stay squared. Feet stay close to the floor.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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