Handstand For Beginners - Day 3
1. Perform the full warm-up from the PDF File
The-Handstand-Warm-Up-LittleBeastM.pdf
2. The Workout
LittleBeastM-Handstand-Course-Day-3.pdf
Shoulder Opening Basic
A1: Hanging Ring Rotations 30 sec X 2. No rest perform A2.
A2: Shoulder Bench Opener 5 reps x 5 sec X 2. No rest perform A3.
A3: Band Shoulder Dislocations 10 reps X 2. 30 sec rest perform A1.
Perform total 2 rounds.
Handbalancing
A1: Handstand back to wall one legged-kicks maxrep x 5 sec x 5 Sets. No rest perform A2.
A2: Wrist extensions 10 reps x 5 Sets. 45-60 sec rest perform A1.
Perform total 5 rounds.
B1: Handstand belly to wall 30-60 sec x 5 sets. No rest perform B2.
B2: Scapula push ups 10 reps x 5 sets . 45-60 sec rest perform B1.
Perform total 5 rounds.
C1: Planche lean to pike press 5=8 reps x 4 sets. No rest perform C2.
C2: Shoulder wall rotations 10 reps both sides x 4 sets 45-60 sec rest perform C1.
Perform total 4 rounds.
D1: Front support on rings 15-30 sec x 3 sets. No rest perform D2.
D2: Hanging leg-raises x 3 sets. 45 Sec rest perform D1.
Perform total 3 rounds.
Cooldown
A: Passive hang 30-60 sec x 1.
B: Band routine x 1.
C: Resistance Band Routine x 1.
D: Wrist Routine x 1.
Perform total 1 round.