Alessia Kofftun

WALL HANDSTAND DRILLS 🤸‍♀️✨

Improve your mobility and flexibly while inverted !

🔹 Wall Facing L-Handstand (measure distance leg distance away)
🔹 Loaded Wall Pike
🔹 Handstand Splits
🔹 Wall Facing Tuck to Handstand

Happy playing ! 💕

SHOULDER STAND PROGRESSIONS 💪↗️

1. SHOULDER STAND

Shoulders NOT touching the bars, points of contact with the bars - hands only. Aim for diagonal 45 degree line with your body.

2. HANDS AND SHOULDERS ON THE BARS

Use shoulders for support to feel more stable.

3. HANDS ON THE BARS + HEAD ON THE FLOOR

The most stable variation.
Start with this one and work your way up !

SHOULDER STAND PROGRESSIONS ↗️

1. SHOULDER STAND
Shoulders NOT touching the bars, points of contact with the bars - hands only. Aim for diagonal 45 degree line with your body.

2. EASIER VARIATION
Use shoulders for support , both hands and shoulders are on the bars.

3. MOST STABLE VARIATION
Hands on the bars, head on the floor /matt .
Start with this one and work your way up !

ACTIVE FLAG HOLD ✅

Fist step to learning a HUMAN FLAG ➡️ grip and shoulder positioning 💪

➡️ Align your hands
➡️ Open top shoulder
➡️ Lockout and push with the bottom arm
➡️ Pull with the top arm
➡️ Push the torso away from the bars
➡️ Reach the legs forward

Don’t worry about bringing your body sideways yet. This drill is meant to test your shoulder strength and stability, and to see if you can hold yourself up without rotating.

Keep your toes on the floor for support in the beginning as you are building strength 😊