Practice, practice, practice! A): 13 mins to practice life upside down! NOTES: During your adventures in being inverted we want you to have accumulated 3-4 mins of that 12 actually in the handstand hold position. If you're getting quite good at this spend no more than 60 consecutive seconds upside down (don't want you going all dizzy now do we!). Also whist practicing this try out some strict handstand push ups. Stick to a rep sequence of no more than 1-2 at any one time. Try out some hard scales, after all this is what this program and the Open Gym time slots are all about. Trying to build strength here under a calm controlled environment will be most beneficial. Total volume of hspu's should not be greater than 12. On the form front keep your rib cage and midline in check! Absolutely under no circumstances should you compromise this. Lock it down. Make sure you have created the "tripod" with your hands/head. We want you to learn the aspect of how your triceps/elbows work in the eccentric portion (where you are lowering yourself downed toward the floor/mat). If you are scaling this and hspu's aren't there yet work on the handstand, kick up to wall efficiency, get those shoulders strong (see Strict Press strength from Monday!). And work the pressing action on top of a box to build up. Please grab a coach for help/guidance if unsure of anything. B): Mobility Time! Spend 20-25 mins on some Mobility pieces. NOTES: Super super important!! Let's be honest here, how much are you mobilising? And if you turn back and say you do loads can you tell us that the "loads" that you do is a varied wide ranging series of mobs? Are you attacking all corners of your body? Look to go after your hips with one to two pieces and look to give your shoulders some love also with one to two pieces. A crowd favourite might be getting a lacrosse ball into your TFL (high hip) and take it round to the high glute. And an awesome shoulder one is again to get the ball and take it to your trap and shoulder blade. Whatever you decide to work on make sure to spend decent time on them. As a rule of thumb spend 3-4 mins per area, per side. Remember what K Starr always says: "a normal tissue should be pain-less and move freely". In other words if you experience discomfort during mobility work it's because you're all matted down and glued down. You need this! 🙂