Building upon 55/45 AND Shoulders over the balls of the hands, let’s integrate a little cat. “Cat” is from cat / cows and refers to stability in both the shoulders and abdominal core. A “little” cat refers to NOT over activating unnecessary muscles that results in excess tension specifically in the neck, jaw, and abdominal core (leaving you breathless and tension in the neck) You do not want tension to become your stability. A little cat is strength with ease. CRUCIAL - Please note that handstands are a pushing exercise which will naturally stabilize your shoulders and abdominal core - see beginning of video. Drill #1 - supine scoop 4 variations 3:48 of video Drill #2 - cat/cows in a handstand Beginners 7:03 of video Intermediate/Advanced 9:14 of video REFERENCE - Classroom tab —> Handstand Essential #3

Building upon 55/45 let’s talk Shoulders over the balls of the hands using the Couch Drill. Shoulder Position: When in a handstand - over the balls of the hands When start the handstand - shifted forward over the fingers. Timing As hips lift, chest to thighs. Sequence: 1. Load hands 55/45 2. Shift shoulders over fingers before handstand 3. As hips lift, chest to thighs, shoulders stack over the balls of the hands Couch Drill to feel sequencing, chest to thighs, and shoulder stack for all levels. Bonus drill - exercise ball drill for Intermediate & Advanced REFERENCE - Classroom tab —> Handstand Essential #2

If you watch only one video… This is the day! 55/45 HANDS. 55/45 is one of the 💥 most important 💥 things to learn as it is often overlooked and the biggest light bulb handstand essential. It is often the difference between handstands being a lot of work vs effortless AND being able to easily hold vs endless kicking up and falling. 55% of the weight goes in the balls of your hands (knuckles) and 45% in the heel of your hands to AVOID 👎 wrist pain 👎 excessive use of shoulder strength BENEFITS 👍 yay no wrist pain 👍 activate fingers 👍 less effort in shoulders 👍 easily held Enjoy three drills to feel 55/45. All levels. 1. Wrist push ups 2. Reverse table top variations 3. Wacky wall ups. REFERENCE - Classroom tab —> Handstand Essential #1

Today we do a press up drill to determine how a press handstand entrance feels. After today’s drill you pick your favorite/most successful entrance: the kick up, hop up, or press up. Then utilize this entrance for the rest of the challenge. Beginners - press drill on ground. Intermediate - press drill on blocks Advanced - press drill on blocks float to floor REFERENCE - Classroom tab specifically Rule #3 of 3 Rules for All Hand & Arm Balances

Today we explore the 2nd of three types of handstand entrances to determine which entrance is optimal for you. Today is the hop up entrance. The hop up is good for those with tight hamstrings, those who have good jumping skills, and useful with certain transitions. You have two opportunities with hop up drills. 1. foot clap 2. popcorn pop ups. Beginners - bunny hop into 1 foot clap. Intermediate - bunny hop into 2 foot claps. Popcorn pop up. Advanced - foot clap 3 times. Popcorn pop ups. REFERENCE - Classroom tab specifically Rule #3 of 3 Rules for All Hand & Arm Balances.