Handstand Push Up 101

Handstand Mobility Day 1

Roll out Lats and Upper back Wrist warm up Wall clock stretch- 12 o'clock, 2 o'clock, 3 o'clock 20 seconds each Wall rib pull backs- I/A/W 60 seconds each Notes: Wall rib pull backs- start standing with the feet about a foot away from the wall, unlock the knees, tuck the hips under so the low back is touching the wall, pull the belly button into the spine, PUSH THE RIB CAGE BACK TO THE WALL, raise your arms to the appropriate letter without compromising the midline. I don't really care if the arms touch the wall. Just focus on maintaining the midline and fight to get your arms into position.

3 Rounds 60 sec Overhead straight body hold 10-15 sec Tripod hold 15 Anatomical push ups Notes Overhead straight body hold: This drill simulates the handstand position right side up. Focus on your form so that you can make corrections when you go upside down. Squeeze your legs tight and together, tuck the hips under, pull the belly button in, push the rib cage back, shrug the shoulders into the ears, lock the elbows, slight glance up at the plate. Tripod hold: Learning the start and transition position of a movement will help you understand the movement as well as add a whole new aspect of control. Creating a proper tripod is critical. Hands should be shoulder width. Fingers are spread so you can grip the ground. Place your head far enough in front of your hands that you can see your finger tips. This should create an equal distand triangle between your head and your hands. Straighten your legs and walk your feet as close to your hands as possible before placing one knee directly on top of each tricep. Make sure you push through your hands to share weight between your head and your hands. Anatomical push ups: In a push up, the shoulders are the prime mover, not the elbows. Turning your hands backwards will force you to lead with your shoulders instead of your elbows. This will also force you to maintain vertical forearms leading to proper pushing mechanics.

Handstand Mobility Day 2

Roll out lats and upper back Wrist warm up T-spine bench stretch x 10 reps Toes to wall pause squats x10 reps with 5 sec hold in the bottom of each rep Notes: T-spine bench stretch- start with your shoulder blades on the edge of the bench. Hook your thumbs under the bench with your elbows locked out. Lower your hips as low as possible so you feel a nice stretch, then raise them back up. Toes to wall pause squats- Start in a wide squat stance with your toes touching the wall. Raise your arms overhead with your elbows locked out and biceps touching your ears. As you squat, your TOES, KNEES AND CHEST must remain in contact with the wall. Only go as low as you can WITHOUT letting your arms touch the wall. The goal is to use the muscles in the upper back to pull the arms back. Hold the bottom of each rep for 5 seconds.

3 Rounds 5 prone arch to hollow raises + 10 sec hold on last rep 10 inchworm to long hollow Then, 3x3 tripod kip to plank 3x3 tripod kip to long plank Notes: Prone arch to hollow raises: Lay on your stomach with your quads on a foam roller and arms elevated on a panel mat or plate. Keep the legs together and toes pointed. Lift to hollow by tucking the hips under. Make sure to keep your arms in line with your ears throughout the entire movement. Inchworm to long plank hold: Keep the legs straight as you reach for the ground to stretch the hamstrings. Walk the hands out to the longest plank possible. Extending our plank hold will help strengthen your handstand position without getting inverted. Tripod kip to plank: In order to initiate movement, you must shift your center of gravity (hips) over your base of support (hands). Let your hips fall over your hands, then aggressively kick out/open the hips and land in a plank position. ALWAYS keep your eyes on your toes! Tripod kip to long plank: Same as above, but focus on pushing back into a long plank to simulate your handstand position.

Handstand Mobility Day 3

Roll out lats and upper back Wrist warm up 3x10 sec feet elevated bridge hold 30 sec evil squat hold Notes: Feet elevated bridge hold- find an elevation that allows you to lock out your elbows and drive your head through your arms in order to stretch your upper back. The higher the elevation, the easier the bridge. Evil squat hold- Hold a light weight overhead and lower yourself into the lowest squat possible (butt wink is ok). Lock the elbows by aggressively pressing through the triceps. Use the muscles in your upper back to pull the plate back over your head as far as possible.

3 Rounds 10 Pike to hollow walk outs 10-15 sec HEADstand hold 15 hand release push ups Notes: Pike to hollow walk outs Start in a high plank with your hands under your shoulders and your feet on a bench. Lift your hips as your walk your hands as close to the bench as possible. Then walk your hands back into a plank. Headstand hold: Once you are comfortable with the tripod. You can extend your legs. Scale by doing this with your back to the wall as necessary. Hand release push ups: Just like the anatomical push ups, make sure to lead with the shoulders and tuck your elbows in to maintain vertical forearms. Touch your chest and thighs to the ground while maintaining hollow before pressing to full extension. Increasing our pressing endurance is a critical aspect of increasing our HSPU volume.