06-Sample Workout Exercises.pdf

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Hand Balancing for the Bodyweight Athlete
CHAPTERS AND SECTIONS
CHAPTER 1: WARM-UP
Section 1: Wrist Mobility
Wrist Roll
Descending Wrist Roll
Wrist Wave
Lateral Wrist Stretch
Reverse Prayer Stretch
Sagittal Shaka Shake
Transverse Shaka Shake
Section 2: Activations
Static Crab Elevation/Depression
Static Beast Protraction/Retraction
Push-Up Position Protraction/Retraction
CHAPTER 2: GYMNASTICS STYLE
Section 1: Intro to Hand Balancing
Section 2: Conditioning
Floor Pike Push-Up
90-Degree Pike Elevation/Depression
90-Degree Pike Push-Up
Wall-Assisted Handstand
Floor Hollow Drill
Wall Walk-Up
Cartwheel to Wall
Wall-Assisted Elevation/Depression
Wall-Assisted Handstand Push-Up
Semi-Assisted Wall Handstand
Spotting
Targeted Spotting
Somersault Roll-Out
Twist-Out
Section 3: Wall-Assisted Conditioning
Section 4: Safe Practice
Section 5: Handstands
Section 6: Advanced Handstand Conditioning
Hand Placement
Kicking Up
Press-Up Conditioning
Tuck Press-Up
Straddle Press-Up
Pike Press-Up
Section 7: Advanced Handstands
Lateral Shoulder Shift Drill
Lateral Legs Shift Drill
Conditioning Circles
Spotted Handstand Push-Up
Handstand Push-Up
Finger Tip Progression
Into to the Single-Arm Handstand
CHAPTER 3: BREAKDANCING
Section 1: Low Level Freezes
Turtle Freeze Set-Up
Alternating Leg Lift to Turtle Freeze
Turtle Freeze
Turtle Freeze w/ Alternating Stab Arm
Alternating Turtle Freeze Transition
Single-Arm Turtle Freeze
Baby Freeze
Alternating Baby Freeze Transition
Advanced Baby Freeze
Reverse Baby Freeze
Turtle to Reverse Baby Freeze
Alternating Turtle to Reverse Baby Freeze
Chair Freeze
Reverse Baby to Chair Freeze
Low-Level Freeze Combinations
Headstand
Forearm Head Freeze
Airbaby
Reverse Airbaby
Airbaby to Reverse Airbaby Transition
Mid-Level Freeze Combinations
Fish Tail
Pike KickBboy Freeze Combinations
Section 2: Mid Level Freezes
Section 3: High Level Freezes
CHAPTER 4: PARALLETTES
Section 1: Bent-Elbow Balances
Static Frog Stand
Single Leg Hip Extension
Levitating Frog
Jump to Static Frog
Static Frog with Hip Extension
Scorpion Planche Negative
Static Frog with Rotation
Bent Elbow 45-Degree Handstand
45-Degree HS w/Alternating Leg Lowers
45-Degree HS w/ Rotation
Section 2: Straight-Arm Balances
Static to Advanced Frog
Bent Knee L-Sit
Advanced Tuck Planche Lift
Tuck Planche Lift to Advanced Tuck L-Sit
Tuck-Up to Handstand
Tuck Planche Push-Up
Handstand Push-Up
End-to-End Parallette Handstand
CHAPTER 5: PARALLEL BARS
Section1: Truck Conditioning
Bent-Knee Leg Raise
Straight Leg Raise
Static L-Sit
Section 2: Swings
Section 3: Press-Ups
Basket Swing
Basket Swing to Hip Pike
Basket Swing Dips
Basket Swing to Straddle Planche
Swing to Straddle-Up
Straight Body Swing
Straight Body Swing to Handstand
Bent Elbow Pike-Up
L-sit to Pike Press-Up
Frog Stall to Press-Up
Section 4: Trunk Moves
Section 5: Variations and Flair
Side Flexion Elbow Lever
Rotating Elbow Lever
Single Arm Elbow Lever

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