MONDAY 10/2/2017

3 rounds NFT

• 1:00 Handstand March at wall
• 7 DB Z Press at ~70%

Handstand March - aka weight shifts. Belly or back towards the wall, shifting your weight from side to side and pulling your hands off the floor.

DB Z Press - Seated in a pike, this is a strict press performed with two dumbbells. Upper body/chest must remain upright with minimal to no movement throughout the press. ~70% effort means the last rep should be a burner, but easily completed. FOCUS ON FORM over weight.

THE WHY

I'm excited for this work because it has so many different benefits. The handstand march is a great drill for learning how to handstand walk, but it's equally as great for anyone wanting to become more proficient or faster.

The DB Z Press is a safer and easier way to practice strict deficit HSPU. It follows the same full range of motion and it makes it easier to focus on keeping a flat back and hollow ribs.

The best benefit.... both of these exercises will highlight and help fix unilateral differences. It's very important to be balanced between left and right sides. Sure there will always be some discrepancies, but getting them as close as possible in strength and range of motion is very important for health.