Daily Workout | 09.28.20

Strength and Conditioning

We're bringing this strength movement back because it's a tough one, and to get any good at it, you gotta practice. A lot. Look for it later in the week too. 

Strength: Negative HANDSTAND Pushups

**This is an advanced movement, if you're not comfortable with this, try the PIKE PUSHUP Variation

Place your hands 6-8 inches away from a wall, with a pillow on the ground between your hands (for your head). Keeping your arms locked, kick your legs up to the wall into a handstand. With your heels touching the wall and keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the pillow. Go slow! The slower you go, the better. Then reset, kick back up to the top and repeat. 

3 sets of 5 reps, with a slow 5 count lowering phase. 

Rest 1-2 minutes between sets.

For the Pike Pushup modification:

This is a great way to build the strength needed for handstand pushups. Start in a downward dog position with your arms wider than shoulder width, your back flat, and your butt high. Slowly lower your head to a count of 5 to the space between your hands, then reset at the top and repeat.

5 sets of 5 reps, with a slow 5 count lowering phase. 

Conditioning: 30 Sec HIIT

4 exercises, 30 seconds each, rest 1 minute after, repeat for 5 Rounds

Burpees

Mountain Climbers

Sprinter Situps

Squat to High Knee