Press To Handstand Tutorial (IN DEPTH)

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PREREQUISITES - 1:55

Solid 20-30s Handstand (essential)
Bent Arm Handstand Press (not essential)

VARIATIONS - 2:35

PART 1 - FLEXIBILITY - 3:18

Straddle Compression - 4:02
A1. Straddle Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold
A2. Weighted Pancake Folds - 3 Sets x 5-10 Reps with 30 Second Hold On The Last Rep
Rest 120s between superset.

L-Sit Compression - 5:50
A1. L-Sit Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold
A2. Weighted Jefferson Curl - 3 Sets x 5 Reps with 30 Second Hold On The Last Rep
Rest 120s between superset.

Loaded Stretching/Emmet Louis:    / emmetlouis  

PART 2 - LOADING THE SHOULDERS - 7:50

Progression 1 - Walk Ins/Outs - 8:17
3-5 Sets x 5-10 Reps (Walk out and in is 1 rep)
Rest 60-90s between sets.

Progression 2 - Press Walks - 9:09
3-5 Sets x 8-12 Reps (Moving backwards is harder than moving forward)
Rest 60-90s between sets.

These can be paired with movements from parts 1 and 3. Workouts described further below.

PART 3 - LEG MOVEMENTS - 10:35

Progression 3 - Headstand Press - 10:50
3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.

Progression 3.5 - Elevated Headstand Press - 11:49
3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
Be careful with your neck!

Progression 4 - Wall Assisted Press - 12:32
3-5 Sets x 3-5 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.

PART 4 - BRING IT TOGETHER:

Progression 5 - Jumping Press - 14:33
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
Jump less to make these harder.

Progression 6 - Press Eccentrics - 15:45
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
SLOW and CONTROLLED.

Progression 7 - Elevated Feet Press - 17:40
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
Change height of assistance to scale. Lower is harder.

WORKOUTS -18:55

Train this movement 3+ times a week. Using the rep schemes provided above. Ensure you are also meeting the 3+ times per week mobility training.

Beginner Workout 1:
A1. Walk Outs/Ins - 5-10 Reps (Walk out and in is 1 rep)
A2. Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.

Beginner Workout 2:
A1. Press Walks - 8-12 Reps (Forward)
A2. Elevated Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.

Intermediate Workout 2:
A1. Press Walks - 8-12 Reps (Backwards)
A2. Elevated Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.

Intermediate Workout 2:
A1. Press Walks - 8-12 Reps (Backwards)
A2. Wall Assisted Press - 3-5 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.

Advanced Workout 1:
A1. Jumping/Eccentric/Elevated Press - 3-5 Rep Clusters or 10-15 Total Reps in 10 Minutes or less.
Rest briefly between reps and 120-180s between clusters. Rest as needed for total.

BONUS EXERCISES - 22:00

Bonus 1 - Wall Resistance Press - 22:00
3-5 Sets x 3-8 Reps (Feet remain in contact with the surface the entire time)
Rest 60-90s between sets.

Bonus 2 - YTWL Raises - 22:45
3-5 Sets x 5 Reps In Each Position (No rest in between)
Rest 120s between sets.

Video Credit:
L sit to pike - Odelia Gold
   • pike press handstand  
Pike press - Kevin Montoya
   • Pike Press to Handstand  

Music by:

Instrumental - Chuki
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  / yuki-asemota  
  / 534703253224860  

Intro - Catas - Limits
  / catas-official  
See you in the next video!