{"id":1940,"date":"2024-12-31T11:32:07","date_gmt":"2024-12-31T17:32:07","guid":{"rendered":"https:\/\/prewodplus.com\/?p=1940"},"modified":"2025-02-06T10:25:23","modified_gmt":"2025-02-06T16:25:23","slug":"handstand-walking-step-balance","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/handstand-walking-step-balance\/","title":{"rendered":"Handstand Walking Step Balance"},"content":{"rendered":"<p><strong>Domina el equilibrio y la t\u00e9cnica en tu caminata de handstand<\/strong><\/p>\n\n\n\n<p>Este programa est\u00e1 dise\u00f1ado espec\u00edficamente para ayudarte a desarrollar las habilidades necesarias para lograr una caminata de handstand s\u00f3lida y controlada. A trav\u00e9s de ejercicios progresivos, enfocados en la fuerza, la estabilidad y la coordinaci\u00f3n, aprender\u00e1s a dominar cada paso mientras te equilibras en tus manos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQu\u00e9 incluye este programa?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Progresiones detalladas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Desde aprender a mantener la alineaci\u00f3n hasta avanzar en la caminata controlada, este programa te guiar\u00e1 paso a paso.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fortalecimiento y movilidad:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Trabajar\u00e1s en la estabilidad de hombros, fuerza central y movilidad para soportar el peso y mantener el equilibrio de manera eficiente.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>T\u00e9cnica de pasos:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ejercicios espec\u00edficos para mejorar tu balance al cambiar de mano, con especial \u00e9nfasis en controlar la posici\u00f3n corporal.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Drills para el equilibrio:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Desarrollo de memoria muscular para aprender a corregir desequilibrios y dominar la transici\u00f3n de pie a pie en la caminata.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQui\u00e9n deber\u00eda unirse?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Personas que ya pueden mantener un handstand est\u00e1tico y desean avanzar hacia la caminata.<\/li>\n\n\n\n<li>Atletas de CrossFit, gimnastas o entusiastas del fitness que buscan perfeccionar su t\u00e9cnica de handstand walking.<\/li>\n\n\n\n<li>Quienes deseen desarrollar m\u00e1s confianza y control en movimientos avanzados.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Resultados esperados:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Confianza para caminar sobre las manos con control y estabilidad.<\/li>\n\n\n\n<li>Mejora de la alineaci\u00f3n y correcci\u00f3n de desequilibrios al caminar.<\/li>\n\n\n\n<li>Habilidad para realizar handstand walking en entrenamientos y competencias.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8f1ae0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>45 segundos<\/strong> de Overhead Opener.<\/li>\n\n\n\n<li><strong>45 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=n-Xc840qjAw\">Wrist Warmup.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00a1Mira el video de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Cues.mp4\">Handstand Cue!<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=1SevTcc4hC8\">Handstand Shape 45 Degree Hollow:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula un total de <strong>2 minutos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\"><strong>hollow hold<\/strong> <\/a>a 45 grados.<\/li>\n\n\n\n<li>Aseg\u00farate de caminar con las manos hacia adelante para crear una l\u00ednea recta en la posici\u00f3n hollow.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa y realiza <strong>30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=Cls5gylnhYU\"><strong>Wall Facing Hold<\/strong><\/a> para trabajar en el <strong>shaping\/stacking.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Recomendamos:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gr\u00e1bate<\/strong> para asegurarte de que est\u00e1s en la posici\u00f3n correcta.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 repeticiones<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=vINjN9ZTSAM\">Hollow Lats con Foam Roller.<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br>Completa todos los <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-Body-Wall-Walk.mp4\">Hollow Body Wall Walks:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Subir\u00e1s y bajar\u00e1s durante el tiempo asignado.<\/li>\n\n\n\n<li><strong>La forma es m\u00e1s importante que las repeticiones.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Rondas:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ronda 1:<\/strong> 45 segundos de trabajo &#8211; 60 segundos de descanso.<\/li>\n\n\n\n<li><strong>Ronda 2:<\/strong> 30 segundos de trabajo &#8211; 60 segundos de descanso.<\/li>\n\n\n\n<li><strong>Ronda 3:<\/strong> 45 segundos de trabajo &#8211; 60 segundos de descanso.<\/li>\n\n\n\n<li><strong>Ronda 4:<\/strong> 30 segundos de trabajo &#8211; 60 segundos de descanso.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Descansa y completa <strong>30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=Cls5gylnhYU\"><strong>Wall Facing Hold<\/strong><\/a>.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>45 segundos<\/strong> de Wrist Warmup.<\/li>\n\n\n\n<li><strong>20 repeticiones<\/strong> de PVC Lift Off.<br><em>(Si tienes un disco de 2.5 lb, col\u00f3calo en el centro del PVC.)<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Cr5p_zf9Y7k\">Handstand Tuck Balance:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4 sets x 4 levantamientos de piernas lentos<\/strong> por set.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Instrucciones para Tuck Balance:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>En cada set, levanta la pierna derecha dos veces y la pierna izquierda dos veces.<\/li>\n\n\n\n<li>Mant\u00e9n cada pierna levantada durante <strong>3 segundos<\/strong> para sentir el equilibrio.<\/li>\n\n\n\n<li>Luego regresa a la posici\u00f3n de tuck y levanta la otra pierna.<\/li>\n\n\n\n<li>Repite hasta acumular <strong>4 levantamientos en total<\/strong> por set.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Descansa y completa <strong>30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=Cls5gylnhYU\"><strong>Wall Facing Handstand Hold<\/strong><\/a>.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-3\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 sets x 10 repeticiones<\/strong> de Shoulder I-Y Band Drill <em>(I-Y cuenta como 1 repetici\u00f3n).<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>Alterna 3 rondas (estilo circuito):<\/strong><br>Descansa aproximadamente <strong>90-120 segundos<\/strong> despu\u00e9s de cada ronda.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Ejemplo RONDA UNO:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=1SevTcc4hC8\">Handstand Shape 45 Degree Hollow:<\/a><\/strong><\/strong> Mant\u00e9n la posici\u00f3n durante <strong>30 segundos.<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=qU0r6449do4\">Hollow Hold on Floor:<\/a><\/strong> Mant\u00e9n la posici\u00f3n durante <strong>30 segundos.<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Cr5p_zf9Y7k\">Handstand Tuck Balance:<\/a><\/strong> Acumula <strong>30 segundos<\/strong> mientras cambias lentamente de pierna.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u2014DESCANSA 90-120 segundos\u2014<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Repite dos rondas m\u00e1s.<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-fd5fb54\" id=\"gspb_container-id-gsbp-fd5fb54\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-2bf5b88\" id=\"gspb_iconBox-id-gsbp-2bf5b88\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-42f7cda\" class=\"gspb_heading gspb_heading-id-gsbp-42f7cda\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-c43f734 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-c43f734-0\" aria-controls=\"gspb-tab-item-content-gsbp-c43f734-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c43f734-1\" aria-controls=\"gspb-tab-item-content-gsbp-c43f734-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c43f734-2\" aria-controls=\"gspb-tab-item-content-gsbp-c43f734-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c43f734-3\" aria-controls=\"gspb-tab-item-content-gsbp-c43f734-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c43f734-0\" id=\"gspb-tab-item-content-gsbp-c43f734-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=OtE-QCrXxOE\"><strong>Alternating Bottoms Up KB Press<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Escoge un peso desafiante pero manejable para realizar <strong>20 repeticiones por lado<\/strong> <em>(alternando).<\/em><\/li>\n\n\n\n<li>Las repeticiones no tienen que ser realizadas en un solo set; divide si es necesario.<\/li>\n\n\n\n<li><strong>Mant\u00e9n el core firme y las costillas hacia abajo.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong>10 sets:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 segundos de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Kick-Up-Against-Wall.mp4\">Handstand Kick Up<\/a> (mantenida).<\/strong><\/li>\n\n\n\n<li><strong>5 Hollow Rocks.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Instrucciones para Handstand Kick Up:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mide y marca l\u00edneas o usa cinta como referencia para posicionar tus manos.<\/li>\n\n\n\n<li>Realiza el kick up lentamente.<\/li>\n\n\n\n<li>Mant\u00e9n el \u00e1ngulo de los hombros abierto al colocar las manos al ancho de los hombros y transfiere el peso gradualmente para sentir el equilibrio al subir.<\/li>\n\n\n\n<li>Una vez que llegues a la pared, mant\u00e9n la posici\u00f3n de handstand durante <strong>5 segundos<\/strong> <em>(intenta balancearte un poco sin que el tal\u00f3n toque la pared, si es posible).<\/em><\/li>\n<\/ol>\n\n\n\n<p><strong>Puntos clave:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n la mirada hacia tus pulgares para ayudar con el equilibrio.<\/li>\n\n\n\n<li>El tiempo de descanso es solo una recomendaci\u00f3n; ajusta seg\u00fan tus necesidades.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c43f734-1\" id=\"gspb-tab-item-content-gsbp-c43f734-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>The <a href=\"https:\/\/www.youtube.com\/watch?v=ymxd34qjXS8\">Kip Swing<\/a> will open shoulder angle.<br>You can also hang &amp; loosen shoulders without momentum &#8211; hold for 30 sec or 20 kip swings.<\/p>\n\n\n\n<p>**if you don&#8217;t have a rig you can do 1min of pass throughs with PVC or just arm circles for 1min back and forth.<\/p>\n\n\n\n<p>Skill:<br><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Facing-Handstand-Sponge-Shift.mp4\"><strong>Wall Facing Handstand Sponge Shift:<\/strong><\/a><br>Each time you place the sponge down, count 1 rep.<br>Accumulate 40 reps<\/p>\n\n\n\n<p>Then:<br>Accumulate 60sec <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=1SevTcc4hC8\">Handstand Shape 45 Degree Hollow:<\/a><\/strong><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c43f734-2\" id=\"gspb-tab-item-content-gsbp-c43f734-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>6min EMOM (Every Minute On the Minute):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minutos impares:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>10 Shoulder I-Y con banda<\/strong> <em>(reduce el n\u00famero si es necesario para terminar con 15-20 segundos de descanso).<\/em><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Minutos pares:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Acumula 30 segundos<\/strong> (dentro del minuto) de pr\u00e1ctica de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-90-degree-Hover-Drill-2.mp4\">Handstand 90 Degree Hover.<\/a><\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c43f734-3\" id=\"gspb-tab-item-content-gsbp-c43f734-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>3 rounds of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=OtE-QCrXxOE\"><strong>Alternating Bottoms Up KB Press<\/strong><\/a> (10 en total).<\/strong><\/li>\n\n\n\n<li><strong>20 segundos de<strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-90-degree-Hover-Drill-2.mp4\">Handstand 90 Degree Hover<\/a><\/strong><\/strong><\/li>\n\n\n\n<li><strong>10 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Facing-Handstand-Sponge-Shift.mp4\"><strong>Wall Facing Handstand Sponge Shift<\/strong><\/a><\/strong> <em>(cada vez que la esponja regrese al centro cuenta como 1 repetici\u00f3n).<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Nota:<\/strong><br>Esto es <strong>3 rondas (NFT &#8211; Not for Time).<\/strong><br>Descansa lo necesario entre habilidades para mantener una buena forma.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-34e36cf\" id=\"gspb_container-id-gsbp-34e36cf\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-b5ee07c\" id=\"gspb_iconBox-id-gsbp-b5ee07c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-0f615f9\" class=\"gspb_heading gspb_heading-id-gsbp-0f615f9\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-0a0e18f gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-0a0e18f-0\" aria-controls=\"gspb-tab-item-content-gsbp-0a0e18f-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-0a0e18f-1\" aria-controls=\"gspb-tab-item-content-gsbp-0a0e18f-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-0a0e18f-2\" aria-controls=\"gspb-tab-item-content-gsbp-0a0e18f-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-0a0e18f-3\" aria-controls=\"gspb-tab-item-content-gsbp-0a0e18f-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-0a0e18f-0\" id=\"gspb-tab-item-content-gsbp-0a0e18f-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>Acumula <strong>1 minuto<\/strong> de <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=1SevTcc4hC8\">Handstand Shape 45 Degree Hollow:<\/a><\/strong><\/strong><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Split-to-Stacked.mp4\">Handstand Split to Stacked<\/a><\/strong><br>30 segundos &#8211; 25 segundos &#8211; 20 segundos &#8211; 15 segundos<br><strong>Descansa 45 segundos<\/strong> entre cada ronda.<\/p>\n\n\n\n<p><strong>Sugerencia \u00fatil:<\/strong><br>La clave es pasar <strong>lentamente<\/strong> de la posici\u00f3n <strong>split<\/strong> a la posici\u00f3n <strong>stacked<\/strong> durante los <strong>30 segundos<\/strong>. Hazlo de manera <strong>muy lenta.<\/strong><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-0a0e18f-1\" id=\"gspb-tab-item-content-gsbp-0a0e18f-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Hollow Body Wall Walks:<\/strong><\/p>\n\n\n\n<p><strong>Warmup:<\/strong><br>1 minuto de Wrist Warmup<br>10 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-middle-Kick-Up.mp4\">Handstand 1\/2 Kick-Up<\/a><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><br>4 sets con tiempo decreciente de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=NK_OcHEm8yM\">Hollow Body Wall Walks:<\/a><\/strong><br>Set 1: Wall walk continuo (sube y baja) controlado durante 40 segundos<br>descansa 30 segundos<br>Set 2: Wall walk continuo (sube y baja) controlado durante 30 segundos<br>descansa 30 segundos<br>Set 3: Wall walk continuo (sube y baja) controlado durante 20 segundos<br>descansa 30 segundos<br>Set 4: Wall walk continuo (sube y baja) controlado durante 10 segundos<\/p>\n\n\n\n<p><strong>Afterbash:<\/strong><br>Acumula 1 minuto de <a href=\"https:\/\/www.youtube.com\/watch?v=Ip_UkwWqwYY\">Overhead Carry KB<\/a><br>*Elige un peso desafiante que puedas realizar en 3 sets o menos.<\/p>\n\n\n\n<p><strong>Puntos clave:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aseg\u00farate de que los brazos est\u00e9n bloqueados como en un handstand.<\/li>\n\n\n\n<li>Presiona hacia arriba.<\/li>\n\n\n\n<li>Mete las costillas hacia abajo para evitar arquear la espalda.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-0a0e18f-2\" id=\"gspb-tab-item-content-gsbp-0a0e18f-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>20 repeticiones de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Banded-Arm-Circles.mp4\">Banded Arm Circles<\/a><\/strong><br><em>Si no tienes una banda, puedes hacer <strong>1 minuto<\/strong> de c\u00edrculos grandes con los brazos.<\/em><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Cr5p_zf9Y7k\">Handstand Tuck Balance:<\/a><\/strong><br>3 sets x 6 levantamientos lentos de piernas en total por set<\/p>\n\n\n\n<p><strong>Por ejemplo:<\/strong><br>En cada set, levanta la pierna derecha 3 veces y la pierna izquierda 3 veces.<br>Mant\u00e9n cada pierna levantada durante <strong>2 a 3 segundos<\/strong> para sentir el equilibrio.<br>Luego regresa a la posici\u00f3n de tuck y levanta la otra pierna.<br>Repite hasta acumular <strong>6 levantamientos en total<\/strong> por set.<\/p>\n\n\n\n<p><strong>Luego descansa y completa:<\/strong><br>15 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=Cls5gylnhYU\"><strong>Wall Facing Handstand Hold<\/strong><\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-0a0e18f-3\" id=\"gspb-tab-item-content-gsbp-0a0e18f-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>2 rounds for Quality:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 repeticiones de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Banded-Arm-Circles.mp4\">Banded Arm Circles<\/a><\/strong><\/strong><br><em>(Si no tienes una banda, puedes hacer <strong>1 minuto<\/strong> de c\u00edrculos grandes con los brazos).<\/em><\/li>\n\n\n\n<li><strong>5 segundos de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Split-to-Stacked.mp4\">Handstand Split to Stacked<\/a><\/strong><\/strong><br><em>Cada ronda es 5 segundos por lado.<\/em><br><em>Balancea la pierna derecha en split durante 5 segundos, luego cambia de pierna y balancea la izquierda en split durante 5 segundos.<\/em><\/li>\n\n\n\n<li><strong>Acumula 30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=Cls5gylnhYU\"><strong>Wall Facing Handstand Hold<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p><em>Descansa lo necesario para completar con \u00e9xito todos los sets y repeticiones.<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-8b64062\" id=\"gspb_container-id-gsbp-8b64062\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-1be28d5\" id=\"gspb_iconBox-id-gsbp-1be28d5\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-ddb9014\" class=\"gspb_heading gspb_heading-id-gsbp-ddb9014\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-5aa4ca4 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-5aa4ca4-0\" aria-controls=\"gspb-tab-item-content-gsbp-5aa4ca4-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-5aa4ca4-1\" aria-controls=\"gspb-tab-item-content-gsbp-5aa4ca4-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-5aa4ca4-2\" aria-controls=\"gspb-tab-item-content-gsbp-5aa4ca4-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-5aa4ca4-3\" aria-controls=\"gspb-tab-item-content-gsbp-5aa4ca4-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5aa4ca4-0\" id=\"gspb-tab-item-content-gsbp-5aa4ca4-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=OtE-QCrXxOE\">Alternating Bottoms Up KB Press<\/a><br>Elige un peso desafiante pero manejable para realizar <strong>20 repeticiones por lado<\/strong> <em>(alternando).<\/em><br>Las repeticiones no tienen que completarse en un solo set; divide si es necesario.<br><em>Mant\u00e9n el core firme y las costillas hacia abajo.<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Kick-Up-Against-Wall.mp4\">Handstand Kick-Up:<\/a><\/strong><br>Mide y marca l\u00edneas (usa tiza o cinta como referencia) y luego realiza el kick-up lentamente.<br>Mant\u00e9n el \u00e1ngulo de los hombros abierto mientras colocas las manos al ancho de los hombros y transfiere el peso para sentir el equilibrio al subir.<\/p>\n\n\n\n<p><em>Una vez que llegues a la pared, mant\u00e9n la posici\u00f3n de handstand durante <strong>10 segundos<\/strong> (intenta balancearte un poco sin que el tal\u00f3n toque la pared, si es posible).<\/em>*<\/p>\n\n\n\n<p><em><strong>Recuerda, fija la mirada hacia los pulgares para ayudar con el equilibrio.<\/strong><\/em><\/p>\n\n\n\n<p>El tiempo de descanso es solo una recomendaci\u00f3n.<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5aa4ca4-1\" id=\"gspb-tab-item-content-gsbp-5aa4ca4-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/kipping-swings.mp4\">Kip Swing<\/a><\/strong> <em>(utilizado para abrir el \u00e1ngulo de los hombros).<\/em><br>Tambi\u00e9n puedes colgarte y relajar los hombros sin usar impulso: mant\u00e9n la posici\u00f3n durante <strong>30 segundos<\/strong> o realiza <strong>20 Kip Swings.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Si no tienes una barra<\/strong>, puedes hacer <strong>1 minuto de pasadas con PVC<\/strong> o simplemente <strong>c\u00edrculos de brazos<\/strong> hacia adelante y hacia atr\u00e1s durante <strong>1 minuto.<\/strong><\/p>\n\n\n\n<p><strong>Skill Work:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>25 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Facing-Handstand-Sponge-Shift.mp4\">Sponge Shift:<\/a><\/strong><br><em>(Cada vez que coloques la esponja, cuenta como 1 repetici\u00f3n.)<\/em><br>\u2014Descansa aproximadamente <strong>60 segundos<\/strong> entre sets\u2014<\/li>\n<\/ul>\n\n\n\n<p><strong>Luego:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>60 segundos<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Shape-45-Degree-Hollow.mp4\">Handstand Shape 45 Degree Hollow Hold.<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5aa4ca4-2\" id=\"gspb-tab-item-content-gsbp-5aa4ca4-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 repeticiones<\/strong> de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Shoulder-I-Y-Band-Drill.mp4\">Shoulder I-Y Band Drill.<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>3 rounds for QUALITY:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>30 segundos<\/strong> de pr\u00e1ctica de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-90-degree-Hover-Drill-1.mp4\">90 Degree Hover.<\/a><\/li>\n\n\n\n<li>Acumula <strong>20 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=qU0r6449do4\">Hollow Hold.<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5aa4ca4-3\" id=\"gspb-tab-item-content-gsbp-5aa4ca4-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br>1 minuto de Wrist Warmup<br>1 minuto de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/kipping-swings.mp4\">Kip Swings<\/a> <em>(abre los hombros).<\/em><\/p>\n\n\n\n<p><strong>Then:<\/strong><br><strong>4 rondas de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-middle-Kick-Up.mp4\">Handstand 1\/2 Kick Ups<\/a><\/li>\n\n\n\n<li>10 segundos de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Shape-45-Degree-Hollow.mp4\">45 Degree Hollow Hold<\/a><\/li>\n\n\n\n<li>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Wall-Facing-Handstand-Sponge-Shift.mp4\">Handstand Sponge Shift<\/a> <em>(derecha\/izquierda = 2 repeticiones).<\/em><\/li>\n<\/ul>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-2273c03\" id=\"gspb_container-id-gsbp-2273c03\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-d9be4f9\" id=\"gspb_iconBox-id-gsbp-d9be4f9\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-72d5392\" class=\"gspb_heading gspb_heading-id-gsbp-72d5392\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-e282979 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-e282979-0\" aria-controls=\"gspb-tab-item-content-gsbp-e282979-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e282979-1\" aria-controls=\"gspb-tab-item-content-gsbp-e282979-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e282979-2\" aria-controls=\"gspb-tab-item-content-gsbp-e282979-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-e282979-3\" aria-controls=\"gspb-tab-item-content-gsbp-e282979-3\"><div class=\"tabtitlelabel\">D\u00eda 4<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e282979-0\" id=\"gspb-tab-item-content-gsbp-e282979-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><br><strong>2 rounds de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 repeticiones por brazo<\/strong> de <strong><a href=\"https:\/\/www.youtube.com\/watch?v=vvXzMUXIYaI\">Bottoms Up Kettlebell Press<\/a><\/strong> <em>(usa un peso ligero y estabiliza).<\/em><\/li>\n\n\n\n<li><strong>30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=qU0r6449do4\">Hollow Hold.<\/a><\/li>\n\n\n\n<li><strong>30 segundos<\/strong> de <a href=\"https:\/\/www.youtube.com\/watch?v=wQdKFbKKjcI\">Arch Hold.<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Then:<\/strong><br><strong>5 minutos de pr\u00e1ctica de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-90-degree-Hover-Drill-2.mp4\">90 Degree Hover Hold.<\/a><\/strong><br><strong>El objetivo<\/strong> es intentar equilibrarte en el split de 90 grados con la pierna. Descansa cuando sea necesario y busca superar tus marcas en tiempo de equilibrio y posici\u00f3n.<\/p>\n\n\n\n<p><strong>Afterbash:<\/strong><br><strong>2 rounds de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>15 Standed <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Standing-Banded-Hollow-I-Y.mp4\">Banded hollow I Y.<\/a><\/strong><\/li>\n\n\n\n<li><strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-Bench-Sliders.mp4\">Hollow Bench Slider.<\/a><\/strong><br><em>(Tambi\u00e9n puedes usar una toalla en una caja para los sliders.)<\/em><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e282979-1\" id=\"gspb-tab-item-content-gsbp-e282979-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 minuto<\/strong> de Overhead Opener.<\/li>\n\n\n\n<li><strong>1 minuto<\/strong> de <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/PVC-Wrist-Roller.mp4\">PVC Wrist Rolls<\/a><\/strong> <em>(puedes hacer ambos sentidos en el movimiento para trabajar el bombeo de los antebrazos).<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>12 <a href=\"https:\/\/www.youtube.com\/watch?v=Cr5p_zf9Y7k\">Handstand Tuck Balance<\/a><\/strong> con una <strong>pausa de 5 segundos por pierna.<\/strong><br><em>Esto ser\u00e1 una pausa de 5 segundos alternando piernas.<\/em><br><em>(No es necesario hacerlo sin interrupciones.)<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>5 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-Body-Wall-Walk.mp4\">Hollow Body Wall Walks.<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e282979-2\" id=\"gspb-tab-item-content-gsbp-e282979-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">PVC Lift Offs.<\/a><\/strong><\/li>\n\n\n\n<li><strong>1 minuto<\/strong> de Wrist Warmup.<\/li>\n<\/ul>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acumula <strong>3 minutos<\/strong> haciendo el <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Handstand-Wall-Plate-Obstacle.mp4\">Handstand Obstacle:<\/a><\/strong><br><em>Coloca 3 discos para el obst\u00e1culo. Pueden ser delgados o de diferentes alturas, seg\u00fan tu nivel de comodidad.<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>Then:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/plate-pops.mp4\">Plate Pops.<\/a><\/strong><\/li>\n\n\n\n<li><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=p7j02V1fIzU\">Hollow Rocks.<\/a><\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-e282979-3\" id=\"gspb-tab-item-content-gsbp-e282979-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>\u00a1Felicidades por todo tu esfuerzo!<\/strong><\/p>\n\n\n\n<p><strong>EL OBJETIVO FINAL:<\/strong><br>Hoy intentaremos alejarnos ligeramente de la pared y equilibrarnos.<br>Recuerda todos los ejercicios y puntos clave:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Direcci\u00f3n de la mirada.<\/li>\n\n\n\n<li>&#8220;Agarre&#8221; con los dedos para ayudar al equilibrio.<\/li>\n\n\n\n<li>Posici\u00f3n correcta de los hombros.<\/li>\n<\/ul>\n\n\n\n<p><strong>Si a\u00fan no est\u00e1s donde deseas estar, tienes algunas opciones:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Si no has completado el programa <strong>&#8220;Handstand Strength &amp; Stability&#8221;<\/strong>, te recomendamos altamente hacerlo.<\/li>\n\n\n\n<li>Si no eres miembro, aqu\u00ed tienes algunos beneficios:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Acceso a todos los programas<\/strong> incluidos en tu membres\u00eda.<\/li>\n\n\n\n<li>Trabajo accesorio semanal gratuito para fortalecer hombros, core y tren inferior.<\/li>\n<\/ul>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>\u00a1Siempre puedes repetir este programa para continuar mejorando!<\/li>\n<\/ol>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Domina el equilibrio y la t\u00e9cnica en tu caminata de handstand Este programa est\u00e1 dise\u00f1ado espec\u00edficamente para ayudarte a desarrollar las habilidades necesarias para lograr una caminata de handstand s\u00f3lida y controlada. A trav\u00e9s de ejercicios progresivos, enfocados en la fuerza, la estabilidad y la coordinaci\u00f3n, aprender\u00e1s a dominar cada paso mientras te equilibras en [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; 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