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    LittleBeastM Handstand Course Day 3

    Uploaded by

    martin.wilfred7257
    The LittleBeastM Handstand Course for Beginners Phase 1 - Day 3 focuses on shoulder opening and handbalancing exercises. The workout consists of 2 rounds of shoulder opening exercises including ring rotations, shoulder bench openers, and band shoulder dislocations. For handbalancing, there are 5 rounds each of handstand back to wall one-legged kicks and wrist extensions, scapula push ups and belly to wall handstands, planche leans to pikes and shoulder wall rotations, and front supports on rings and hanging leg raises. The session ends with a cooldown of passive hanging, a band routine, resistance band routine, and wrist exercises.

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    LittleBeastM Handstand Course Day 3

    Uploaded by

    martin.wilfred7257
    326 views1 page
    The LittleBeastM Handstand Course for Beginners Phase 1 - Day 3 focuses on shoulder opening and handbalancing exercises. The workout consists of 2 rounds of shoulder opening exercises including ring rotations, shoulder bench openers, and band shoulder dislocations. For handbalancing, there are 5 rounds each of handstand back to wall one-legged kicks and wrist extensions, scapula push ups and belly to wall handstands, planche leans to pikes and shoulder wall rotations, and front supports on rings and hanging leg raises. The session ends with a cooldown of passive hanging, a band routine, resistance band routine, and wrist exercises.

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    The LittleBeastM Handstand Course for Beginners Phase 1 - Day 3 focuses on shoulder opening and handbalancing exercises. The workout consists of 2 rounds of shoulder opening exercises including ring rotations, shoulder bench openers, and band shoulder dislocations. For handbalancing, there are 5 rounds each of handstand back to wall one-legged kicks and wrist extensions, scapula push ups and belly to wall handstands, planche leans to pikes and shoulder wall rotations, and front supports on rings and hanging leg raises. The session ends with a cooldown of passive hanging, a band routine, resistance band routine, and wrist exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    326 views1 page

    LittleBeastM Handstand Course Day 3

    Uploaded by

    martin.wilfred7257
    The LittleBeastM Handstand Course for Beginners Phase 1 - Day 3 focuses on shoulder opening and handbalancing exercises. The workout consists of 2 rounds of shoulder opening exercises including ring rotations, shoulder bench openers, and band shoulder dislocations. For handbalancing, there are 5 rounds each of handstand back to wall one-legged kicks and wrist extensions, scapula push ups and belly to wall handstands, planche leans to pikes and shoulder wall rotations, and front supports on rings and hanging leg raises. The session ends with a cooldown of passive hanging, a band routine, resistance band routine, and wrist exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The LittleBeastM Handstand Course for Beginners Phase 1 - Day 3

    Video:

    Day 3:

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

    2. The Workout.

    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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