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GOAL: Feet come off the wall and hold a perfectly stacked handstand for at least 3 sec by New Years
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Focus: Handstand stacking, getting hips over shoulders over wrists, hand bearing, shoulder strength/stability, posterior chain mobility
Goal: 3 reps EMOM x 5 min
When to progress: when able to get fully stacked with good core stabilization and open shoulders
Description: Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.
Focus: Arm and core strength, negative handstand push up, practicing getting belly to wall and the ability to safely get out of it.
Goal: 5 roll outs with good form
When to progress: when able to get belly to wall and confidently roll out. Then we will take you away from the wall.
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Focus: Wrist mobility/endurance, arm strength, glute strength, hand balancing
Goal: As many kick ups as you can do with good form in 2 min for one side. Then repeat for the other leg.
When to progress: when you’re nearly getting to the handstand balance point each rep with proper core activation
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Focus: spinal extension, shoulder extension, scapular retraction/depression, back/shoulder strength
Goal: 1 rep EMOM x 5 min
When to progress: when able to get to the floor and back up within a minute
Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.
Focus: wrist flexibility, forearm strength, shoulder strength, core strength, vestibular equilibrium, hand balancing
Goal: 1 rep EMOM x 10 min
When to progress: no wrist discomfort, ideal stacking of hips over shoulders over wrists
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 2 min hold each arm
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Focus: upper trap and shoulder girdle strength, tricep and pec strength, hamstring flexibility, core strength. Carries over to handstand push up.
Goal: 5 reps EMOM x 6 min
When to progress: when shoulders are stacking directly under shoulders with knees straight and about to do all 30 reps
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Focus: Core strength and compression, hamstring and posterior chain flexibility, core/hip flexor/quad strength
Goal: 2 rounds of 20 leg pulses EMOM x 1 min each leg
When to progress: When you have the strength to lift and hold the leg between your arms AND pulse the second leg
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 1 rep each direction EMOM x 5 min
When to progress: when able to get fully stacked with good core stabilization and open shoulders
Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
Goal: 1 min hold x 2 reps