Wednesday, January 9, 2013

New Goal: Press to Handstand

I have a new goal and it is to be able to do a press to handstand. What the heck is a press to handstand, you may ask?

Basically, it is straddling your legs from the floor, up to a full handstand. Little known fact: I was a gymnast in high school, actually the captain of the team my senior year, and this was always a skill I wanted to have but never took the time to get.

Handstands have become the new thing to practice at my Crossfit gym. Seriously, everyone has started working on them. Luckily, I am pretty good at handstands already, so I decided to take it one step further and learn the press to handstand.

I've been talking to a handstand "pro" at the gym (seriously, this guy is amazing!), and he has given me some ideas on how to work towards my goal.

First, practice my press to headstand. I can do this fairly easily, but I am now working to do several strung together, barely touching my feet to the ground after each press up.

Second, L-sit leg lifts. I'll start by sitting with my legs straight out in front of me.

Engaging and pulling in my abs, I lift my straight legs off the ground and lower. It may sound easy, but it's definitely a lower ab killer!

Third, the stability ball jackknife.

I start in a plank with my feet and shins on a stability ball. I slowly pull my hips up over my head, ending straight above my shoulders, and then slowly lower back to the plank. These are one of my favorite exercises in general. Such an ab killer!

Lastly, I do a handstand straddle down against a wall. I will do this one trying not to touch the wall, and going as slow as possible.

So, what did I do with all this?

I made a circuit, of course!

I did this through 4 times and was definitely sweaty by the end! I added the jump rope in just for a little ab rest. I really enjoyed working through this circuit because the strength is so specific! I'm hoping to do this twice a week and hopefully add in some more exercises targeted for press to handstands.

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