Wrist Prep For Handstands and Planche

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In this video we talk about wrist preparation for staying injury and pain free whilst training handstands, planche and other wrist intensive movements.

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This video is split into 3 parts; warm up, cool down and novel wrist movements.

WARM UP:

Use some simple wrist rotations for 10-20r to get the wrists moving.

A1. First Knuckle Push Ups | 10r
A2. Wrist Push Ups | 10r
A3. Wrist Rocks | 10r
No rest in between. Repeat 1-2 rounds.

COOL DOWN:

A1. Warm Up Wrist Routine | As Described Above
No rest in between. Repeat 1 Round.

B1. Wrist Extension Stretch 1 | 10r with 10s Hold
B2. Wrist Extension Stretch 2 | 10r with 10s Hold
B3. Wrist Flexion Stretch | 10r with 10s Hold
No rest in between. Repeat 2 rounds.

NOVEL WRIST MOVEMENTS:

Straight Arm:
A1. Pronated Extension (Fingers Up) | 10r
A2. Pronated Flexion (Fingers Down) | 10r
A3. Supinated Extension (Fingers Down) | 10r
A4. Supinated Flexion (Fingers Up) | 10r
Bent Arm:
A5. Pronated Extension (Fingers Up) | 10r
A6. Pronated Flexion (Fingers Down) | 10r
A7. Supinated Extension (Fingers Down) | 10r
A8. Supinated Flexion (Fingers Up) | 10r
No rest in between. Repeat 1 rounds.

RESOURCES:

First Knuckle Pushups: http://www.agatsu.com/first-knuckle-p...

Gymnastics Wrist Routine: https://www.gymnasticbodies.com/forum...

Novel Movements:    • Novel Movements for the Hand, Wrist, and E...  



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MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
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