Day 3 of 365: Up-And-Down Plank – #Handstand365 Handstand Workouts

Hi, this is Juan from Handstand365.com. Welcome to my apartment. Today’s Day 3 of 365. Do this handstand with me!

OK. So, that was really tough for me but today for me was Day 3, and you’ll notice that I was able to stay up the whole time. I wasn’t really trying too hard to balance myself: I was using the wall for a lot of that balance, but it was really tough. But I’ve made obvious progress, so I’m really proud of myself. Hopefully you were able to do the same thing. If not, keep trying at it. I guarantee you one of these days very, very soon you’ll be able to stay up there for a whole minute.

One thing I want to point out before we even get started with today’s lesson: you may have noticed that the last three days I used very slightly different stances against the wall. Tomorrow what we’re going to talk about is those different stances, just three different stances, and also, the day after that, how to rescue yourself if you fall from one of those stances.

But today, as I promised you, we’re going to do a modified plank.

We have both of our forearms parallel to each other, we have our feet back, we have our butt up, then we contracted our abs, contracted our obliques, and we contracted our bums to get that nice flat posture. Notice my knees are actually a little bit bent, that’s OK. A little modification: if you’re having trouble with the plank and doing that for sixty seconds, bring those knees down.

Today, we’re going to do it with the knees down, because this is a much tougher work-out for me to do. I’ve tried it already. I could do twelve, but doing it while I’m showing you it, talking it out’s a little bit tough, so I’m going to stay in this position. So this is what I want you to do – it’s called the ‘up and down plank.’

  1. First put your left hand flat on the ground.
  2. You’re going to push yourself up to get into push up position. That’s half of the first rep.
  3. You’re going to bring your left arm back down softly. (Don’t hurt your elbows. That’s what the pad’s good for.)
  4. Then bring your right arm down. That’s one rep.
  5. Last rep you started with the left arm. Now you’re going to start with the right arm. You’re going to bring your right palm down, push up, pushing position, right arm down, left arm down. That’s the 2nd rep. Switch.

Now notice I’m actually caving in a little bit. You see, my core is not as strong as I want it to be – that’s why you see my lower back arch a little bit – it’s because my core is not as strong as I want it to be. I want to keep my core strong. I want to keep my abs contracted. When I put my hand down starting on the left side – flat, up, down, three, and I want to do twelve of those, alright.

If that’s too tough for you, we’re going to do a modification right after this. Five, six. You can keep up with me if you want. That’s seven, eight.

Now, you’ll see, my core’s kind of giving up but I want to try my best not to let it give out. This is a tough exercise. Like we said, I’m a beginner, just like you. OK? Ten. Eleven. And twelve.

OK that was tough. It was tough for you and it was tough for me, but this is something that works out your wrists, you get a lot of pressure on them. The main muscles that are exercised are your pectoral muscles. That’s your chest muscles – it’s what you see when guys flex. It also works out your triceps muscles, which are the muscles in the back of your arm. It also works out your shoulders. Now those stability muscles in your shoulder are really being worked out and your front delts are also being worked out really well.

The muscles that matter to us as people who are trying to do handstands also, we’re getting used to putting a lot of pressure on our wrists and the kind of movements that might happen while we’re doing a handstand, a little bit of pressure on the elbow, good pressure on the elbow, during that push up phrase, and a lot on those stability muscles, again, in the shoulder, and they’re being worked out as well.

Now if you couldn’t do that, what I would suggest is a modified push-up. OK? Either an actual push-up, or a modified push-up. Now, in an actual push-up, this is what I want you to do. Splay your fingers out as much as you can. I want you to put equal pressure on each hand and over the entirety of your palm. And what I want you to do, core in tight position, go down, back up, then you want to do that twelve times. If you can’t do that twelve times, try going on your knees. If you can’t go all the way down twelve times you want to go half way down and back up twelve times. If you can’t do that, go quarter of the way down, but you want to do twelve. Even if your twelve looks like this. One, two, three, four, five, that’s great – go all the way to twelve and you’ll be surprised, it’s a tough exercise, look, it’s tough for everyone. I’m not going to do twelve full push-ups, but even that exercise that I did – the bending a quarter of the way down – it burned me, it burned on my triceps, so I know it’s going to burn for you too. But the point is we have a certain goal. We want to be able to do free handstands. That’s our goal and I hope to do it in sixty days. I don’t know if I’m going to be doing in sixty days or less than sixty days or more, and everyone does it at their own pace. If it takes you one-hundred-and-twenty days, fine, if it takes you thirty days, twenty days, very good. Everyone works at their own pace.

Along the way I’m going to be giving you different exercises to do. Some of them if you are doing the handstand already it will always work, no matter what stage you’re in. OK.

It’s important to be able to mix in a few of those too and whenever I do an exercise that you need to be able to do a handstand for you for those of you who are not quite ready to do a full handstand.

So thank you for watching, and I’ll see you tomorrow.

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