TrinaRasFitness
Functional FitnessThis 8 week program is designed for the athlete who wants to build strength in their handstand. You'll improve your strength and stability upside down, while also building your confidence in shifting your weight forward to work towards press to handstands, better handstand holds, and handstand walks.
This program features 2 session per week.
Each session takes approximately 20-30 minutes making it an easy addition to your current training program.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Headstand Tripod Hold
10 x 0:15
A2
Single leg pike pulse
B1
Laying press to handstand drill
B2
Seal Walks
4 x 15
C
Low Elbow Handstand Hold
3 x 0:30
Circuit
D
Mobility Work 3 Rounds :30 Straddle Stretch :30 Pike Stretch
A1
Compression Sit Up
5 x 5
A2
Shoulder shrug in handstand hold
5 x 10
B
Split Extension
5 x 3
Circuit
C
3 Rounds 5/5 Hip Flexor Strength 5 Inchworms 12 Alternating Single Leg V-Up (6 Per Leg) Rest 1-1:30 Between Sets 👉🏻Weighted Leg Raise Stand on a stack of plates or a low height box and hook your foot into a kettlebell. Focus on lifting with your hip flexor. Exhaling as you lift will help make sure your dee core muscles are engaged as you move the KB 👉🏻Inchworms This is to stretch your hamstrings, keep your legs as straight as possible on the way up and the way down. 👉🏻Alternating Single Leg V-Up Keep your legs straight and focus on balancing on your hips as you moving into the V. Don't let your lower back stay on the ground.
