Strength & Range 3
A1: Swing Set
3 x 10 reps
Use blocks if you have them. Push the hips nice and tall, squeeze glutes and allow the head to sink back. As you bring hips down try to push the ground away with the shoulders to allow the bum to travel as far between the hands as possible.
A1: Americana - ER for Shoulders
2 x 30-60s of work (each side)
Use a wall, rig or band. Create external rotation in the shoulder, hunting to create a deep stretch sensation in the shoulder capsule. If you can find the stretch you can perform an isometric. Start slow here creating tension through the body first. Then building up the tension - pushing the hand into the object or ring/band. Hold the isometric for 10-20 seconds.
B1: Wrist & Elbow PREP
1-2 x 10r all directions
IT takes a while. But see how it helps with wrist issues. It’s a great cure all and focusses on non-handstand type stuff so doesn’t interfere with recovery from hand on floor exercises.
VIDEO
B1: P-Bar L-Sit hovers
3 x max comfortable reps
VIDEO
B2: Squat to lizard reps (NO PUSH-UP) Change to scorpion thing
3 x max comfortable reps
Play with this transition - get used to pushing in the side position. Don’t add the push-up yet. Make the transitions super smoooooooth. When it feels good we’ll add more.
MUST DO! BREATHING FINISHER
1 minute minimum breathing with legs up in a super comfortable position.
Stay for as long as you can thinking about being heavy and sinking into the floor.
Breath for a count of 3 on the inhale, and 6 on the exhale.
Listen to music, podcast or silence. NO LOOKING AT SCREENS
