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Handstand and Chipper Business!!!!!

16
Sep

Handstand and Chipper Business!!!!!

Hey everyone Adam here. I know some people have been asking me where all the handstand stuff went, so here you go. A blast from the past.

Warm-up: 
Coaches, get your athletes through a quick but thorough warm up.  Adequate shoulder activation for performing the following work along with elevating the heart rate and warming the whole body!!!
Mobility: 

Twice through with little to no rest between exercises.

  • 10 reps + 10 second hold at bottom and top 90/90 pass thru – Use 2.5 to 10 pounds
  • 1 Full cycle of banded hamstring stretch or other effective mobilization of the back of your tight ass legs!!!
  • Wrist prep

Strength and Skill:
Twice through with 10-20 seconds of rest between movements.

  • 40-45 seconds Extended hollow tuck
  • 35-40 seconds Chest to wall handstand hold

Mobility: 
Twice through with 10-20 seconds of rest between movements.

  • 30-45 Seconds Loaded Lat Stretch
  • Shoulder Extension Drill x 5 reps- Play around with this movement at very light weight to start out…

Now here comes the Chipper, Enjoy.

100 Double unders

90 Med ball sit-ups 20/14

80 Double unders

70 Russian twists 20/14

60 Double unders

50 Hollow rocks

60 Double unders

70 Russian twists 20/14

80 Double unders

90 Med ball sit-ups 20/14

100 Double unders

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