This is week 5 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
What is this episode about
Core stability, Upper body exercises
Warm up (0:25), from episode 4 and other former episodes
Two tennisballs in both hands, squeeze, 40 x
Stick, outstretched arms, twist stick downwards, then upwards, both 20 x
Fold wrists, make semicircles upwards and downwards
Circle shoulders backwards and forwards, then with the whole arms
Arm swings to back and diagonal, then up and down
Curve the back and round the arms forward, then stretch back diagonally
Dynamic leg stretches (3:25)
1
Stand with legs wide, keep both knees bend
Start with the arms swinging from lateral to medial
At the same time one leg swings in a circular motion from medial to lateral
Use momentum and get as much hip opening as possible
Switch every time between legs
10 x
2
Kick diagonally to the side with one leg, the kick has to come from the core
Twist the body while doing the kick
Also use the arms swinging contralateral to help with momentum
10 x one side, then the other
3 (6:00)
Interlock the fingers behind your neck
Touch the knee to the ellbow (same side) by lifting the leg up and flexing down
Left, right, 20 x
4
Slide the right hand down the side of the leg towards the knee by bending sidewards
Then left
10 x
5
Second set of exercise 3
20 x
Hip mobility (8:08)
Downward facing dog
Step one food in a little
Stretch the other leg above, knee can bend
Step the hands closer to the legs to feel the stretch in the standing leg
Know reach the upper leg (bend knee) more to the back, knee is pointint to the ceiling, while the foot is pulling sideways and to the back
Hold for 20 sec
Ab exercise (10:06)
1
Lay on your back, knees bend
Interlock the fingers behind the head
Sit ups
15 x
2
Still interlocked fingers, shoulders lifted off the ground
Move to one side then to the other
15 x both sides
3
Hollow body shape with bend knees, shoulders off the ground
Put the arms above the head, swing them down to the sides
Sit up without letting the feet come off the floor and come back down (not letting the shoulders touch the ground)
10 x
4
Lift both legs straight and interlock the feet
Lift the butt off to point the legs towards the ceiling
Hands are laying on the ground and pressing
Interlock with one foot in front 15 x, then the other foot front 15 x
5
Short rest on the belly, straightening the arms to come up with the upper body to stretch the belly, hold
6
Repeat 1 to 5
7
Plank (18:15)
Jump the feet in and out
While leaning onto the hands to the front as much as possible and
a) not letting the hips come up
b) letting the hips coming up high to have a vertical line from wrist, shoulders, hips
Make as little sound as possible, in a floating way
20 x, 2 sets (first with a), second with b))
Upper body strenght (20:45)
1
Downward facing dog
Dive threw to do a push up, when the arms are straight leave the hips off the ground
Bend the legs and push back diagonally back to downward facing dog
If it's too hard, do it from your knees
5 x
2
Push ups (ellbows against the sides)
10 x
3
Plank
Push up from the shoulders
Ellbows pressed to the sides
Sink down on both ellbows simutaniously (not completely to the ground)
Come up again
10 x
4
Do 2 sets of 1 - 3
Kick up's (26:00)
Half a meter in front of a wall
Keep it a slight bit in front of the centre of balance
10 x, 3 sets
Back to the wall (29:10)
Max 1 hand distance to the wall
Lean the heels to the wall
Relaxe the neck, you can look to the front, neutral head position with relaxed neck
Push shoulders up and down
20 x, 2 sets
Stepping with the hands (32:30)
Back to the wall
Legs in a small V-position
Move from one hand to the other in a stepping way, very quick changes
Prepare the weight shift
20 steps, 3 sets
Endurence Sets (36:37)
1
Chest to wall
30 sec holds, 4 sets
2
Back to wall
30 sec holds, 4 sets
Stretch
1
Child position but not on your heels
Palms pushed together, ellobws on ground (as close together as possible)
Push shoulders towards the ground, nose to the ground
Hold for 20 s, 2 sets
2 (50:19)
Sit with bent legs
Arms diagonal to the back on the ground
Fingers pointing to the back
Push the front of the ellbows out, opening up the front of the chest
Lift the head up, push the chest up
Stretch is in shoulders and arms
Hold for 10 sec, 2 sets