Day score 8: Some lower back tightness I think from driving so much. Also a little more tired today.
4/7
Handstand Skill:
A. 8-12 wall-facing handstand “shrugs” x 4, rest as needed
*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not
B. 20-30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout.
C. Accumulate 20-30 lunge kick-ups into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
+
Handstand Conditioning:
A. Wall facing HS hold for 65% of max hold time x 4-5, rest as needed
*if quality suffers, lower to 55%
a) biceps by ears (hands no wider than shoulders)
b) elbows completley locked out (press into floor!)
c) feet together and toes pointed towards ceiling (toes are the only point of contact with the wall)
d) eyes gaze between thumbs
e) butt is squeezed
+
Trunk Compression:
A. V-up hold @ 65% of max time from “B” x4-5, rest as needed
*lower to 55% if needed
a) begin in a hollow body position – go into a V-up
b) feet touching
c) knees locked out
d) elbows in contact with knees
*Scale: Bend knees as little as possible to make contact – then hold.
Getting a lot better at these. I’m sort of able to feel where I need to correct tension to not fall forward or backwards now.
B. Accumulate 50 tuck-rocks
*elbows stay in contact w/ knees
D. 30 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
E. 6-8 Hip drag pulses x 4, rest as needed
*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting
+
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold.
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.
+
30-40 min easy run
This started off a little tough because I live next to so many hills. A lot of uphill running. Lower back was tight in the beginning as well. Increased my pace on the third mile when things leveled out. The 2nd mile was almost completely uphill slightly.
Jackson’s Training 