Bonus

Prep: Wrist Routine

1-2 sets all the way through:

Wrist circles x5 each way

First knuckle push-ups x10

Fist flexions x10

Fingers towards you rocks x 10

A1: Handstand holds

3 x 20s

Three sets of 20 seconds CUMULATIVE BALANCE. This means you need to hit 20s of balance each set. If you call after 10s, this means you have 10 more seconds of balance to do! Use the wall if necessary.

A2: Weighted Tailor

3 x 10-20 reps 8-15kg dumbells

Set-up with your sitting up against the wall with the feet pulled in close to your body. Use a dumbbell and try to get the knees as close to the floor as possible! Try to actively push the weights up using the adductors. If you can you can also try to squeeze the knees down to the floor using the glutes at the bottom of each rep!

B1: Handstand Entry - Kick-ups

3 x 5-10 reps

Aim is 2-3 seconds of balance each and every rep (ignore the video I’m deliberately under balanced for the first few reps - find beautifully straight each time)

B2: Cossacks to sit

3 x 10 reps

Time to bring back some movementy stuff - try to get those hips to floor if you can. If not just go as low as possible.

C1: Quad into hip flexor

1-2 x all the way through

Quad stretch for 30s

Isometric pushing toes into wall 10s

Deeper into the quad stretch 30s

Sink deeper into the hip flexor stretch

Drive Knee forwards 10s

Relax 30s

This is a long one but an efficient way to get quads and hip flexors opened up at the same time!

D1: Handstand, feet to floor

3 x 10-20 reps

Play with hand distance from the wall. Really actively squeeze the feet down to the floor - working muscles around the spine and glutes. Feel free to play with hand distance throughout the set - the further away the easier to get the feet to the floor.

OPTIONAL E1: Elevated Feet Bridge Hold

3 x 10 - 30s

Feet REALLY HIGH. Only do the hold for now. Get comfortable. Really push tall and squeeze those glutes. Try to breath as well and build up to a 30s hold.

Toes to bar/rings

3 x 10 reps

Simple. Painful. Effective

Down dog to high foot

Focus on what the shoulders are doing. They should always be pushing the floor away. Do 10r Right and 10r Left.

Reverse Lunge to High Knee

Super simple but good for the heart. 10r both sides.