WEEK 4

Week four is here and we are ramping back up to prepare for testing next week! We are three weeks in and creating more adaptations as we continue to develop strength, stability, and mobility through the entire body to support a strong handstand.

Volume will increase slightly from last week, sticking with more advanced skills for those who are progressing quickly as well as building on the basics for those who are still beginners.

Finish the week strong and set yourself up for the final week! Thank you for everyone who has participated and don’t forget to let us know how you’re doing by sharing your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Day 1:
Warm Up: 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. Handstand Hold against wall; 20 sec on, 20 sec off, 20 sec stomach facing hold, rest 1 minute x 3-5 sets
-once the position breaks down or you are too fatigued to maintain the prescription under the designated rest period move onto B
B. HS shoulder shifts or touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 3 sets
Straight Body Ceiling Reaching Crunches x 20-30 reps
Tuck ups x 20 reps
+
Accumulate 1 min a reverse plank
*The intention is to lean your shoulders past your palms to hold position via the deltoids, biceps (insertion), abdominals and pec minor. Upper back should be rounded.

Day 2
Warm Up: 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
+
A1. Standing DB Strict Press; build to an 8RM over 3 sets; rest 60 sec
A2. Push up on Rings x 8-12 reps x 3 sets; rest 60-90 sec, can break up as needed – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. Hollow rocks x accumulate AMRAP in 60 sec x 3 sets; rest 30-60 sec
B2. Arch ups x accumulate AMRAP in 60 sec x 3 sets; rest 30-60 sec

Day 3
Warm Up: 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. 360 degree box hs walk/direction + max effort box strict hspu x 3 sets; rest as needed
B1. Banded Tricep extensions x 12-15 reps x 3 sets; no rest
B2. Parallel Bar Strict Dips x max UB x 3 sets; rest as needed *Once technique breaks down including core, set is over
C. Maltese raises x 12 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.