#1 - Abduction & Handstands

A1: Kick-ups - trying to find float

3 x 5-10 reps for 2-3s float

Use a wall behind for confidence & get used to hitting that beautiful handstand line!

A2: Weighted Tailor Reps + Iso Holds

3 x 10r + 30s pushing up into weights + 30s pushing down (no weights)

Similar to last round - but now with more work to actively push against the stretch and then open up.

B1: Horse Reps + Hold

3-4 x 5-10 reps + 30s

Same weight as the last time, but now we add a few reps at the beginning to help you find a little more depth.

B2: Handstand heel pulls - 2-3s balance

3-4 x 30s of time on hands

More control in the belly, trying to balance for 2-3s each time. Feel free to do as many sets (more than 3 - that time and your energy allow).

C1: 1/2 Frog Slides + Pissing dog lift

3 x 10 slides + 10s of lifting

C2: Lizard Push-ups

3 x 10 reps

Always go through squat!

Try to get ear and shoulder to touch the floor each rep.

D1: Weighted Pancake Good Mornings

3 x 10r + 10-30s passive stretch at the end

You can chose to elevate yourself here or stay on the floor. The stretch should be felt in the adductors and/or hamstrings. It’s not about stretching the lower back. You may find it easier to rearrange but cheeks to get the hips to tilt forwards.

D2: Pancake Block lifts

3 x 10-20 beautiful slow and controlled reps.

This should be tough!! If there are no blocks just imagine they are there and lift over them!

3 Rounds 30s On / 10s Off Crunches (3 levels) Bike (elbow to knee) Alternating leg lowers (scissor legs) Big cue is to keep the lower back flat to the floor throughout. Actively try to pull the belly button to the spine for maximum impact! Don’t be afraid of starting with a more difficult variation and regressing to an easy one if necessary.