Welcome to the 2018 Requisite Fitness July Handstand Challenge!

Every week for the next four weeks we will provide weekly programming to help improve your handstand. We will kick off week one with a test of a max handstand against the wall or freestanding, as well as max unbroken strict handstand push ups (scaling options listed below). At the end of the four weeks we will retest.

Complete three days of programming/week on your own time either before or after class. It is recommended you log your progress for your own records and accountability. If you have any questions, feel free to ask a coach!

Why not challenge a friend or loved one to join you? We all know challenges are more fun when you’re tackling them together. We want you to feel supported: Let us know how you’re doing throughout the challenge and share your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Week 1
Day 1: Testing
Warm Up: Wrist warm up sequence OR lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Max Unbroken HS Hold against wall; score = time (make sure to write your name and record your score on the whiteboard next to the mobility area!)
B. Max Unbroken strict handstand push ups; RX, 1 abmat, or box hspu w/1 abmat (make sure to notate which scale you used

Day 2
Warm Up: Wrist warm up sequence OR lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. tall kneeling db strict press @ 40×1 x 5 reps x 5 sets; rest 60-90 sec
B. Hollow hold; 10-20 sec x 5 sets; rest 60-90 sec *can start with hands down by sides if you cannot hold position with hands over head. Start with feet vertical, then lower back is in contact with the ground. Lower feet down to point where you can keep lower back rounded without sacrificing the hollow shape. This will be your hollow hold position.
C. Wall Facing HS Hold; 25-45 sec x 5 sets, rest 60-90 sec *hands shoulder width apart. Fingers facing forward

Day 3
Warm Up: Wrist warm up sequence OR lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 180 Degree Box HS Walks x 1-3 in each direction slow and controlled x 3 sets; rest as needed *scale up to 360 degrees/direction
B. Wall Walk x 4-7 reps x 4 sets; rest as needed *scale up to wearing weighted vest
C. Max Strict Push ups or max strict hspu x 3 sets; rest 90 sec