Handstand Walking Progressions with Dusty Hyland

Workout of the day for Tuesday 4/29/14:

“Gymnasty”
15 minutes to work on:
Handstand Walking Progression Series by Dusty Hyland

Full Progression:

Virtuosity with Dusty Hyland – Handstand Walking, Vol. 1: Position
• Hand-Over-Hand (Hollow Body, Pointed Toes, Claw Hands)
Virtuosity with Dusty Hyland – Handstand Walking, Vol. 2: Balance
• Teeter-Totter
• Handstand Kick-up & Wall Walk
• Active Shoulders
Virtuosity with Dusty Hyland – Handstand Walking, Vol. 3: Shrug and Shift
• Shrug
• Shift (Both Face to Wall & Heals to Wall)
Virtuosity with Dusty Hyland – Handstand Walking, Vol. 4: Box Walk and Wall Shuffle
• Box Walk work Handstand Line, Shift-Lift-Move from position to position
• Wall Shuffle (Lateral), Both Directions, Shift-Lift-Move
Virtuosity with Dusty Hyland – Handstand Walking, Vol. 5: Shoulder Taps
• Work 1-Arm Handstand Balance on wall (Wall Walk, Straddle, Shift Weight over Post-Arm). 3 seconds on 1-Arm, 3 seconds on other arm. Switch between face to wall and heals to wall.
• Box Shoulder Tap, Shift & Lift (Lift Hand touches same shoulder, return to position, switch arms).
• Shoulder Taps
Virtuosity with Dusty Hyland – Handstand Walking, Vol. 6: Wall Pull
• Toe Taps = Pull From the Wall Using our Hands
• Pull from the wall, Begin to Step, Drop Toes-To-Wall & Walk Back Up to Good Position.
• Pull from the wall, Walk to a Partner, Toes-To-Wall & Walk Back
Virtuosity with Dusty Hyland – Handstand Walking, Vol. 7: Partner Walk Drill
• Kick to handstand, Walk to 5ft. (breathe). Begin to Increase the distance.
• Step Up & Step Down Drill on Small Obstacle

WOD:
10 rounds of:
1 minute of KB Swing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Mobility:
Hamstrings, 2 minutes each side
Banded Overhead Distraction, 2 minutes each side
SMR: Side-Roll, 2 minutes each side

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