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2816 Shamrock Avenue 

Fort Worth, TX 76107

BlueWaveFitness.com

Tel: 682-551-3069

Day 1

Handstand Challenge : Hip Positions

Training: 3-5 Sets of 5 Reps

In this drill you will practice moving your hip anterior and posterior. To pull into anterior you will push you butt out away from the wall and arch your low back. To pull into posterior you will squeeze your butt in while pulling your stomach in towards your spine. Your low back should arch in anterior and flatten in posterior. Your goal in a handstand is to hold posterior pelvic tilt.

 

Video: https://youtu.be/Br-X67frfOE

 

Scaling: Do the same movements but in a straight arm plank position on the floor.

 

Mobility: Wrist Push Ups

Training: 3-5 Sets of 10 Reps

Starting on the backside of your hands with your fingers facing each other perform a push up and as your arms straighten out press up onto your fists.

 

Video: https://youtu.be/2XYjkgBPuOI

 

Scaling: Move your and closer to your body while on your knees.

 

Day 2

Handstand Challenge: Head Positions

Training: 3-5 Sets of 3 Reps

In a wall facing handstand lift your head up as high as possible, then tuck your chin in as far as possible and then move your head to a neutral position. The neutral position will be with your head between your arms with your eyes looking between your thumbs.

 

Video: https://youtu.be/0H50z3Xf6kU

 

Scaling: Do the same movements at a larger angle from the wall or with your body piked from a box.

 

Mobility: Knuckle Push Ups

Training: 3-5 Sets of 10 Reps

In a straight arm plank press your weight from the heel of your palm to your knuckles while stretching back your fingers. Then control the descent back to a flat hand position.

 

Video: https://youtu.be/_rEpQW6HBzM

 

Scaling: Move your and closer to your body while on your knees.

 

Day 3

Handstand Challenge: Alternating K-Kicks

Training: 3-5 Sets of: 3 Reps on each leg

From a tall lunge kick up into a partial handstand while keeping your legs split. Make the goal to find vertical with the back leg.

 

Video: https://youtu.be/eyrYDwK3adE

 

Mobility: Piked Walk Outs

Training: 3-5 Sets of 5 Reps

Standing with your legs together and straight reach for the floor as close to your heels as possible. Keeping your legs and arms straight walk your hands forward into a plank position and the back towards your heels.

 

Video: https://youtu.be/dxI7aK9sIfk

 

Scaling: Straddle your legs out until you can reach the floor without bending your knees.

 

Day 4

Handstand Challenge: Cartwheel

Training: 3-5 Sets of 3 reps on each leg

Starting in a tall lunge position reach your hands in the direction of your front leg (if your right leg is forward your hands will be pointing to the right) while kicking your back leg to the other side of your hands. Attempt to get as vertical as possible and land back into a tall lunge.

 

Video: https://youtu.be/XeRERDyJKd4

 

Scaling: Keep your legs closer to the floor.

 

Mobility: Prone Handstand Position Pulls

Training: 3-5 Sets of 10 reps

Laying face down of the floor squeeze your butt under into posterior pelvic tilt while pulling your belly butt away from the floor and towards your spine.

 

Video: https://youtu.be/AOnioj8ZW0A

 

Day 5

Handstand Challenge: Bail Outs

Training: 3-5 Sets of 5 Reps

Kick into a handstand with the leg that felt most comfortable in the cartwheel drills. Turn your hands into the direction of your most comfortable cartwheel side while bailing into the second half of a cartwheel. Make the goal being pass through a vertical handstand and then bail out into the cartwheel.

 

Video: https://youtu.be/4REv9uxPcsw

 

Mobility: Prone Handstand Position Shoulder Pulls

Training: 3-5 Sets of 10 Reps

Laying face down squeeze your butt under into posterior pelvic tilt. Hold that position and raise a PVC or dowel up with your your arms as high as possible without bending your arms Your hands should be shoulder width apart.

 

Video: https://youtu.be/zF-FiRCF50s

 

Day 6

Handstand Challenge: Handstand Position

Training: 3-5 Sets of 10-20 sec Hold

Move as close to wall as possible and pull into posterior pelvic tilt, stomach in towards your spine and push through the floor. Create as straight of a line as possible.

 

Video: https://youtu.be/NveFykPLfQ4

 

Scaling: Start further from the wall.

 

Mobility: Prone Chest Rolls

Extend your arms straight out to the side with your palms down. Roll to one side reaching the back of your palm towards the back of the other palm.

 

Video: https://youtu.be/KGovO-yhTS8

 

Day 7

Handstand Challenge: Arch Pull Aways

Training: 3-5 Sets of 3 Reps

Kick up back facing the wall with your hands about 6-10” away from the wall. Arch your back to shift your weight away from the wall while pushing through your fingers to pull yourself into a freestanding handstand position. Do not kick aways from the wall. Pull yourself off of it.

 

Video: https://youtu.be/QGNc72a49D0

 

Mobility: Seated Leg Lifts

Training 3-5 Sets of 10-20 Reps

Seated in a straight leg pike position place your hands next to or in front of your knees. Lift your legs up towards your face while keeping them straight.

 

Video: https://youtu.be/TXWr8UpdpOQ

 

Scaling: Keep moving you hands back towards your hips until you can perform a rep.

 

Day 8

Handstand Challenge: Pike Balance Correction

Training: 3-5 Sets of 3 Reps

In a wall facing handstand with your hands about 6-10” away from the wall. Pike your hips and shift your weight over our hands and pull into a straight freestanding handstand.

 

Video: https://youtu.be/MfSeU8KwPZE

 

Scaling: Start with you hands closer to the wall.

 

Mobility: Bear to Table Rolls

Training: 3-5 Sets of 3 Reps each direction

Starting in a low bear position (knees about 1-2” off the floor and back parallel to the floor) rotate towards a table position (hips and chest as high as possible). Focus on opening your hips while rotation.

 

Video: https://youtu.be/x10iwAy8UIk

 

Day 9

Handstand Challenge: Shoulder Taps

Training: 3-5 Sets of 10 Reps

In a wall facing handstand shift your weight side to side while tapping the opposite shoulder (Rock to your right and left arm will lift up).

 

Video: https://youtu.be/gHZliAym-lo

 

Scaling: Shift your weight side to side without lifting your hands up off the ground or just lift you hand 1-2” off the ground.

 

Mobility: Single Arm Circles Forwards

Training: 3-5 Sets of 5 Reps

With your arm straight reach forward and up overhead and behind and down under control. Use a 2.5-10lb weight.

 

Video: https://youtu.be/uNlQgo7REV0

 

Day 10

Handstand Challenge: Kick to Handstand

Training: 5-10:00 of work

Kck to a handstand and try to apply everything you have learned!


Video: https://youtu.be/W0vbhHI4fHI