HANDSTAND
SHOULDERTAP
STRENGTHENSSHOULDERS,
BACK,ARMS,CORE
Getintoahandstand
position,bringinghandsto
floorinlinewithshoulders
andkickingupwithyour
dominantleguntilboth
legsareliftedupand
extended(A).
Quicklyliftonehandoff
thefloor,touchingsame
sideshoulder(B).Repeat
onoppositeside.Youcan
alsotrytappingsame-side
hipwitheachhand.Doas
manyrepsasyoucan.
MAKEITEASIER:Kickyour
feetupawalltogetinto
handstandposition.
SLOWKICK
STRENGTHENSCOREAND
GLUTES;IMPROVESSTABILITY
Standafewfeetawayfrom
theleftsideofstackedplyo
boxesorawall.Liftingleft
leg,leanintotheboxesor
wallwithrightarm,elbow
pointingtofloorandtorso
paralleltofloor.Bendleft
kneetowardbody.
Slowly extend left leg,
kicking heel toward ceiling;
continue to lean into boxes
or wall while gazing up at left
foot. Lower back to start
and repeat for 10 to 12 reps;
switch sides.
BAND-ASSISTED
HANDSTAND PUSHUP
STRENGTHENSSHOULDERS,
CHEST,ARMS,CORE
Loop a long resistance band
around a pull-up bar or other
secure overhead fixture. Place
two stacks of weight plates or
low platforms on floor under
the band, about shoulder-
distance apart. Step inside
the loop of the band just
below hips and carefully lift
your legs off floor, bringing
palmsdownontopofplates
orplatform(A).
Bend elbows toward ceiling,
lowering head to floor; allow
yourbodytobesupportedby
theband(B).
Straighten arms, pushing
through hands and keeping
top of head facing floor and
knees bent. Lower head
toward floor, bending elbows
forward. Do as many reps as
you can with good form.
MAKE IT EASIER: Do a pike
push-up with feet resting on
a box, body forming an
inverted L. AB(^) 2019 JUL/AUG | M&F HERS | 17