This week on the <<>> BLOG <<>> I am sharing one of my favorite movements known as the inverted burpee! The inverted burpee is a combination of the candlestick + the donkey kick -or- kick to handstand. Besides it being super fun, this movement is awesome for building strength, stability, and balance in the handstand and beyond! The inverted burpee works everything from your wrists to your shoulders to your trunk to your posterior chain, and so much more!
FOCUS:
Begin with your feet together in a standing position
Hold your arms straight up and hug your ears with your arms
Keep your feet flat to the floor
Squat your hips toward your heels
Keep your knees together
In the bottom of your squat bring your hips to the floor
Tuck your chin in toward your chest
Keep your body in a tight tuck as you roll to your upper back
Extend your legs straight up
Open your hips
Point your toes
Tuck your knees back into your chest
Roll back into the bottom of your knee together squat
Set your hands a few inches in front of your feet
Palms flat to the floor
Fingers spread wide
Arms straight
Shoulders actively blocking away from the floor as you shift your weight from your feet to your hands
Jump both feet off the floor as high as you feel comfortable eventually aiming to reach a tuck handstand with your hips stacked directly over your shoulders, elbows, and wrists
For more challenge try kicking off one leg from the floor into a straight legged handstand
Check out the YouTube demo video HERE!
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