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ZERO TO HANDSTAND
Introduction
Welcome to Zero to Handstand (0:50)
About the Program (2:19)
Time Commitment (0:21)
What You’ll Need (1:48)
Fix Your Shoulder Mobility
Introduction (6:43)
Shoulder Mobility Routine (16:40)
Phase 0
Introduction (0:37)
Programming for Phase 0
Warm-up (14:41)
Squat to Press (1:19)
Scapula Push-up (1:15)
Pike Hold on a Chair (Knees Bent) (0:57)
Bodyline Drill (Knees Bent) (1:27)
Phase 1
Introduction (1:40)
Programming for Phase 1
Warm-up (14:41)
Squat to Press (1:19)
Scapula Push-up (1:15)
Crow (2:57)
Bodyline Drill (1:27)
Pike Hold on a Chair (Knees Straight) (0:49)
Shrugs in a Pike Hold (1:20)
Phase 2
Introduction (0:48)
Programming for Phase 2
Warm-up (14:41)
Incline Bodyline Drill (1:45)
Shoulder Tap in a Pike Hold (1:21)
Bodyline Drill (3:39)
Kick Up, Heel Tap (2:10)
Shrugs in a Pike Hold (1:20)
Cartwheel Out (from the Wall) (1:19)
Phase 3
Introduction (0:47)
Programming for Phase 3
Warm-up (14:41)
Chest to Wall (1:12)
Bodyline Drill (3:39)
Shrugs in Chest to Wall (1:02)
Kick Up to Balance (1:01)
Scissors Balance (0:58)
Heel Pulls (1:13)
Cartwheel Out (1:19)
Outro
Final Word (0:37)
Download
PDF Programming Manual
Bodyline Drill (Knees Bent)
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