Movement of the Week // The Inverted Burpee

handstand progression drills - straddle press handstand

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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!

 
 
READY to transform your overall body composition, strength, stability, balance, flexibility, coordination, body awareness, confidence in moving your own body, and more?? To sign up or for more info on my new NZ BodyFIbody weight group online training program click HERE!
 

 

 

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