Improve Your Freestanding Handstand Hold

2 sets: 30 Second Wrist Stretch (set 1 Palms down, set 2 palms up) 10 Banded Press (Temp: 3 seconds up, 3 seconds down) 30 Second Thoracic Spine and Lat Stretch (from bench) 5 Handstand Kick-Ups to Wall with 5 Second Hold Coach’s Note: Right from the get-go we want to be establishing good habits. On the kick ups, spread the fingers apart as much as possible to create a solid base and aim for a nice STACKED POSITION (body in a straight line from wrists to heels).

Freestanding Handstand Hold

10 x 1

30 Seconds Work/30 Seconds Rest Alternating Movements for 6 Minutes: Minute 1: Double Dumbbell (or Kettlebell) Overhead Hold Minute 2: FLR (front leaning rest) Hold Coach’s Note: For the overhead, focus on constantly pressing the weight to the “sky” with fully locked out arms, keeping the biceps close to the ears. On the FLR, squeeze the butt, flex the core and press into the rings (if no rings, complete from DBs or the ground). This is a great combo for building the shoulder and core strength needed for a handstand hold.

1 Minute per side Banded Lat Stretch 1 Minute per side Scorpion Stretch Coach’s Note: It will be important to include some yin yoga style stretching at the end of each session to ensure we are keeping healthy shoulders in mind. Give yourself a high-five, Day 1 is complete!

2 Sets: 30 Seconds Wrist Rotations 30 Second High Bear Crawl Forwards/Backwards 5 Wall Walks (5 Seconds Hold at Top) Coach’s Note: Looking to get the wrist and shoulder joints warm before getting into it. For the bear crawl, try to walk as if you were doing a handstand walk (butt high in the air and LEAN over top of your hands). As we did with the kick-ups on day 1, focus on achieving a STACKED position at the top of every wall walk.

Every 2 Minutes X 4 Rounds: Rounds 1 & 2: Max Box Supported Handstand Hold (TWO Feet) Rounds 3 & 4: Max Box Supported Handstand Hold (ONE Feet) *No longer than 1 minute, giving you at least 1 minute rest per round. Coach’s Note: Focus on your ears sitting directly between your arms and your butt sitting directly over your hands, which are directly under your shoulders. This is our stacked position. We are building confidence in a static hold, by using a box for support and taking some weight out of the equation (legs of course).

8 MINUTE EMOM: Minute 1: 8-10 Dumbbell Z Press Minute 2: 3-5 Pike Press outs (from the wall) Coach’s Note: Combining strict shoulder work with some stability work. Focus on a full lockout with the DBs on the press, choose a weight that is challenging for 8 reps. On the press outs, look to go through full range of motion achieving hips over shoulders.

2 Minute Seal Pose 1 Minute/side Lacrosse Ball to Anterior (front) Shoulder 1 Minute/side Lacrosse Ball to Posterior (back) Shoulder

2 sets: 30 Second Wrist Stretch (set 1 Palms down, set 2 palms up) 10 Banded Press (Temp: 3 seconds up, 3 seconds down) 30 Second Thoracic Spine and Lat Stretch (from bench) 5 Handstand Kick-Ups to Wall with 5 Second Hold Coach’s Note: We saw this warmup on day 1, start thinking about leaning away from the wall on the 5 second holds today. Use your heels to gently play around with pushing the body away from the wall and focusing the balance on the hands.

20 Seconds ON/ 40 Seconds OFF for 5 Minutes: Wall Walk into Weight Shift Rest 2 Minutes 10-12 Attempts: Wall Walk into Freestanding Lean *rest as needed between attempts Coach’s Note: For part one the chest will be facing the wall, getting a feel for shifting the weight from one hand to the other. This will help us build control in the stacked position as handstand holds aren’t always “perfect” and we often need to adjust our body and hands to save the hold and regain control. Part two will see attempts in COMMITTING to a forward lean (away from the wall) attempting to hold the freestand for as long as possible, taking a step or two off the wall is OKAY if needed. When “bailing” be sure to fall to the feet from the side NOT overtop onto your back.

30 Seconds Work/30 Seconds Rest Alternating Movements for 6 Minutes: Minute 1: 1 Turkish Get Up per Side Minute 2: 30 second L Sit with Dumbbell Overhead Hold (can be done with a plate) *choose a challenging weight for both! Coach’s Note: Turkish get ups are all about “core to extremity”. We want coordination between the core and the shoulders in order to achieve a handstand hold and this movement will certainly help dial that in! Be sure to press the DB or Plate to full extension for the full 30m seconds.

1 Minute per side Banded Lat Stretch 1 Minute per side Scorpion Stretch Coach’s Note: It will be important to include some yin yoga style stretching at the end of each session to ensure we are keeping healthy shoulders in mind. Give yourself a high-five, Day 1 is complete!