This is week 2 from 'The Ultimate 7 week handstand course' from Natalie Reckert
https://vimeo.com/ondemand/handbalancing
The purple numbers are minutes : seconds in the video on vimeo
Natalie's tip for open up the shoulders/arms:
In between every exercise: With slightly bend knees chest to wall handstand, control of ribs pulled in, then push the floor away to lengthen up out of the shoulders while at the same time using the body weight (slightly diagonal with the upper body) to open up the shoulder line more. 20 sec hold
Next step getting closer to the wall, same lenghtening up by pushing the shoulders up, now with the legs straighter against the wall, chin pulled to the chest, again using body weight to getting more opening in the shoulders, 20 sec hold
Arms up in the air, push the arms up by moving the shoulders up, 5 x
Arms up in the air, push the shoulders up by also rounding ribs under and pulling belly-button in, 5 x
Squat, walk out till in plank position, walk back again to squat and stand up again, do this also to both sides and to the back, 3 min
Bear walks to front, back, sidewards, crab walk to front, back, sidewards, 3 min
Downward facing dog, dive threw by bending the arms (pressed against your sides) till upward facing dog, go back again by bending the knees and pushing back diagonally, head close to the ground, activate ribs + abs, 6 x, 2 sets
Child position, rest 1 min
Leg swings, 10 x each side
Leg actively swing to front, lounge back to a quick stretch of the hips, 10 x each side
Wide straddle, knees above toes, hands or ellbows on thighs, move left + right, push knees to the back in order to stretch the inner hips, 10 x
Straddle, hands on floor, bend legs, straighten legs (sitbones and then head is dragging you to the ground), 5 x
19:12 From the straddle position with straight legs, with hands on floor, walk the hands to one leg, put the left hand on the right foot (left arm is against that leg) and straighten the right arm above to the ceiling looking to that hand, making a twist, hold for 5 sec
Repeat on the other side
Do this windmill thing fast, 6 x
Lounge position, stretching hip with back leg, 5 sec
20:00 Step in back leg (still in a somewhat smaller lounge position), straighten front leg, lay your upper body over the front leg, hold 5 sec (breath in and come up to horizontal back, breath out sinking down again), 2 x, hold 5 sec
Other side
23:17 Side straddle go-threws: feet facing to the sides, hands on floor, pushing away, go down with one bend knee, the straight knee should point to the ceiling, heel on the ground whilst the bend knee points as lateral as possible, hold stretch 5 sec
Other side, hold 5 sec
Quick straddle go-threws from side to side, 10 x
26:00 Plank holds, feet on chair/couch
20 x scapula push up's
20 x front to back pushing with feet
20 x knees to ellbows
2 sets (1 min break)
Upward facing dog, slide feet (with socks) up till hips above wrists, pushing with hands, all weight on the hands till standing, sliding back again, all the time curved core, head in,
5 x, 2 sets
Handstand prep
33:00 Feet on box/couch, hands on floor, knees bend. Push out threw the knees, butt up in the air above the wrists, bending knees again to come down
20 x, 2 sets
Adding at 2nd set: scapula push up's 20 x (standing with straight legs on elevation, butt up above the shoulders/wrists)
3rd set: only scapula push up's 20 x
37:00 'Tuck jumps' Hands on the floor, knees bend, jump up with both feet together till back is straight and hips are in line with the wrists/shoulders.
From the forum from Natalie
In terms of the distance: Put your hands on the floor, round your back and make sure that your shoulders are above your wrists, now bend and straighten your legs. If you can bend and straighten the legs comfortably without haveng to move the shoulders front and back a lot then you are in the correct position. (Film yourself from the side, that can be very useful)
When you jump (this is for the version where you bend your legs) Try to keep a round back at all times, this helps pushing into the floor (keep looking inbetween your hands though). Then jump off, it is not so very important to get the hips high here but it is important to pull the knees into your chest instead of kicking them up behind you.
The important part of this exercise is that you start to get a feeling for bringing the hips almost above the shoulders without an external support. You don't have to worry too much about how much momentum to put into this, as long as your feet come off the ground and as long as you are bringing the knees in towards the chest instead of kicking them up high you are doung the right thing.
20 x, 3 sets
41:00 L-shape against the wall, back straight, ribs pulled in, hips above wrists/shoulders
20 sec hold, 3 sets
45:00 L-shape against the wall 10 sec + scapula push-up's in L-shape 10 x
2 sets
47:00 Straddle-walk = begin with hands on floor, feet slidly to the side, putting one foot up the wall, then placing the second foot, stepping down to the other side foot for foot, like making a half-circle against the wall. In the middle you pass the L-shape with slightly bend legs. So, no plank-position, but the L-shape where the butt is above the wrists/shoulders
10 x, 3 sets
50:00 Stretches
Butcher's blok, 2 min hold
L-shape/diagonal chest to wall handstand, pushing out of the shoulders, armpits lateral, looking at the knees, 20 sec, 3 sets
Fingers interlaced behind the back, shoulders down and to the back, shoulderblades touching, 10 x, 2 sets
Bending over with straight legs while still keep the hands/arms like this and stretching further, 10 sec hold, 2 sets
Keep bending, bending the knees and stretching them again while still reaching with the arms, 10 x
Laying on the back on a role (2 tennisballs stuck together + towel) under shoulderblades, knees up, pushing lumbar spine down, rounding thoracal spine above the role, arms stretched above the head reaching as fas as possible above, stretching the straight arms towards the ground. Hold a weight in the hands (for me: 1,25 kg) to intensivy. Active stretch. Keep pushing above out of the shoulders