Skill Work 10 mins: Crow lifting into HS
Three levels
- Get into crow and feel the weight balance in the hands. Try to get the centre of gravity over your first knuckle.
- Try and lift the knees a little
Lift into Handstand(not yet)
A1: Pike Push-Ups
4 x 5-8r
Back to pike push-ups. Now you have some experience with the chest to wall version I want you to try and load these up as much as possible. To do this try to get your feet to be as light as possible on the chair so all the weight is in your hand
A2: Knees to floor
2 x 60-90s of work
This will help with the bottom of your sissy squat. Really go hunting for a stretch through the quads, try to tuck the hips!
B1: RTO Push-Ups
3 x 8 reps
Make these easy! Walk the feet forwards and really create the feeling of push in the shoulders.
B2: Hamstring PAILs and RAILs
1 x 60s passive, 10s push, 10s pull
C1: Handstand walks with shoulder taps
3 x 45-60s
More development of shoulders and understanding how to use them. This will lead us to handstand walks! Try to be smooth with these. Keep the feet on the wall the whole time!! Walk out and back in with the feet remaining on the wall!
C2: Jefferson Push Downs
3 x (3x10s)
Using a weight of up to 10kg try to push it as low as possible. Squeeze quads to keep the knees locked out. Each set has three lots of 10s pushing down.
D1: Hands turned out push-ups
3 x 10-15r
Turn hands to face backwards or more like at a 45 degree angle. Try to keep protraction until the bottom. You can also do this on boxes (if you have access at a height to make it easier and to understand the shoulders a little better).
D2: Overhead Hip Flexor Work
3 x 10r + 10s
A little weight overhead to get more stress travelling through those hip flexors. It doesn’t need to be heavy 5-16kg but really make sure you feel it in the hip flexor. There should be no discomfort in the lower back!!
E1: Front Split Isometrics
3 x 30s passive, 30s pushing down, 30s pulling deeper Set-up like you did for the slides. Slide out to a comfortable stretch. Level 3: 30s passive + 30s pushing down + 30s pulling down into the stretch