Upside Down Time!! A): Handstand/inversion practice for 10mins. Then max Handstand Push Ups in 3mins NOTES: Work on your hardest scale for 10mins. This maybe a handstand against the wall, free standing handstands or head stands. 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. 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). 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! 🙂