LittleBeastM

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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.

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1. Perform the full warm-up from the PDF File

The-Handstand-Warm-Up-LittleBeastM.pdf

2. The Workout

LittleBeastM-Handstand-Course-Day-2.pdf

Shoulder / Lat Opening Basic

A1: Hanging Swings 30 reps X 2. No rest perform A2.
A2: Underhand Lat Stretch 30-60 Sec X 2. No rest perform A3.
A3: Ring Shoulder Flexion 5 reps x 5 sec X 2. 30 sec rest perform A1.

Perform total 2 rounds.

Handbalancing

A1: Frogstand reps 3-5 x 5-10 sec x 5 Sets. No rest perform A2.
A2: Arch body hold 30 sec x 5 Sets. 45-60 sec rest perform A1.

Perform total 5 rounds.

B1: Handstand back to wall one legged-kicks maxrep x 5 sec x 5 sets. No rest perform B2.
B2: Laying belly to floor line drill 10 reps x 5 sets . 45-60 sec rest perform B1.

Perform total 5 rounds.

C1: One arm protracted push up hold 15-45 sec x 4 sets. No rest perform C2.
C2: Wrist flexion/extension 30 reps x 4 sets 45-60 sec rest perform C1.

Perform total 4 rounds.

D1: Pike push ups feet elevated 4-6 reps x 3 sets. No rest perform D2.
D2: Dipbar walks max with good form on x 3 sets 60 sec 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.

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1. Perform the full warm-up from the PDF File

The-Handstand-Warm-Up-LittleBeastM.pdf

2. The Workout

LittleBeastM-Handstand-Course-Day-1.pdf

Shoulder Opening Basic

A1: Passive Hang 30-60 sec X 2. No rest perform A2.
A2: Shoulder Bench Opener 30 Sec X 2. No rest perform A3.
A3: Shoulder Extension 15-30 sec X 2. 30 sec rest perform A1.

Handbalancing

A1: Frogstand floor. 15-30 Sec x 5 Sets. No rest perform A2.
A2: 30 sec Slow wrist rotations open/closed hands x 5 Sets. 45-60 sec rest perform A1.

B1: Handstand belly to wall 30 Sec x 5 sets. No rest perform B2.
B2: Shoulder Elevations 10-15 Reps x 5 sets. 45-60 sec rest perform B1.

C1: Pike Shoulder Walks 4-5 Times x 4 Sets. No rest perform C2.
C2: 20 Shoulder wall rotations 10 front/10 back 45-60 sec rest perform C1.

D1: Hollow Push up Rotations 45-60 sec x 3 sets. No rest perform D2.
D2: Hollow Body Laying Hold 30-60 sec x 3 sets. 45 Sec rest perform D1.

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.