General wrist warmup

1 x 1

Wrist push ups for HS

2 x 12

Handstand wall pull-aways

1 x 5

Closed chain wrist twisties

1 x 20

General shoulder warmup with resistance band

1 x 10

Waiter's Press

3 x 10

Alternating banded scap push

Banded wrist distraction with isometric

Shoulder ER+FLX on bench with dowel

Capsular stretch - GH

1 x 2:00

HSW Phase 3 Intro Video

HSW Phase 3 Week 1

Band high in rack to HSW

5 x 1

WF HS up-downs on bumper plate

3 x 12

Alternating SA pike on box

Handstand Practice - holds/walks

1 x 7:00

Kick up to HS hold

3 x 0:20

Handstand kickup - step to wall

Wall Walk

5 x 2

Handstand Practice - holds/walks

1 x 5:00

Pike on box float to HS

6 x 1

Lateral HSW - WFA

3 x 2

WF HS to SA HS Shifts

Handstand Practice - holds/walks

1 x 3