{"id":52,"date":"0202-06-14T10:50:08","date_gmt":"0202-06-14T16:50:08","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=52"},"modified":"2025-02-09T15:26:52","modified_gmt":"2025-02-09T21:26:52","slug":"handstand-strength","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/handstand-strength\/","title":{"rendered":"Handstand Estabilidad y Fuerza"},"content":{"rendered":"<p>El handstand es un ejercicio que desaf\u00eda tanto la fuerza como la estabilidad, trabajando principalmente los m\u00fasculos del core, hombros, espalda y brazos. Sus beneficios incluyen un notable incremento en la fuerza del core, equilibrio y control corporal, esenciales para mejorar la postura y la coordinaci\u00f3n en actividades diarias y deportivas. Practicar handstands fortalece los m\u00fasculos estabilizadores y mejora la conciencia corporal, lo que contribuye a un mejor rendimiento en ejercicios de gimnasia y en actividades cotidianas que requieren equilibrio y estabilidad.<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-accordion gs-accordion gspb_accordion-id-gsbp-71aab08\" id=\"gspb_accordion-id-gsbp-71aab08\" >\n<div class=\"wp-block-greenshift-blocks-accordionitem gs-accordion-item gspb_accordionitem-gsbp-250da16 gsopen\" id=\"gspb_accordionitem-gsbp-250da16\" itemscope><div id=\"gs-trigger-gsbp-71aab08-0\" class=\"gs-accordion-item__title\" aria-expanded=\"true\" role=\"button\" tabindex=\"0\" aria-controls=\"gspb-accordion-item-content-gsbp-250da16\"><div class=\"gs-accordion-item__heading\"><\/div><meta itemprop=\"name\"\/><span class=\"iconfortoggle\"><span class=\"gs-iconbefore\"><\/span><span class=\"gs-iconafter\"><\/span><\/span><\/div><div aria-labelledby=\"gs-trigger-gsbp-71aab08-0\" class=\"gs-accordion-item__content\" itemscope id=\"gspb-accordion-item-content-gsbp-250da16\" ><div class=\"gs-accordion-item__text\" itemprop=\"text\">\n<p><\/p>\n<\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-3299950\" id=\"gspb_container-id-gsbp-3299950\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0ae76af\" id=\"gspb_iconBox-id-gsbp-0ae76af\"><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-be863fd\" class=\"gspb_heading gspb_heading-id-gsbp-be863fd\">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-27a8936 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-27a8936-0\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-1\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-2\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-3\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-0\" id=\"gspb-tab-item-content-gsbp-27a8936-0\" 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:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<br><\/a><br>&#8211;Enseguida&#8211;<br><br><a href=\"https:\/\/www.youtube.com\/watch?v=DBeouRnEM0I\" target=\"_blank\" rel=\"noreferrer noopener\">2x20reps of Box Handstand Shoulder Shrugs<\/a><br>-Descansa 40 segundos entre series-<br><br>Then<br><br><a href=\"https:\/\/www.youtube.com\/watch?v=y4y0hcZtN8k\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Handstand walk Shaping<\/a><br>(Acumula tiempo)<\/p>\n\n\n\n<p>Comienza en posici\u00f3n de &#8220;pike&#8221; y camina hacia una posici\u00f3n de HOLLOW haciendo lo siguiente:<\/p>\n\n\n\n<p>Extiende los hombros hasta alcanzar una posici\u00f3n abierta.<br>Mant\u00e9n los brazos cubriendo las orejas.<br>Presiona firmemente contra el suelo.<br>Contrae las costillas hacia abajo y mete la pelvis (como si &#8220;escondieras la cola&#8221;).<br>Regresa a la posici\u00f3n de &#8220;pike&#8221; y repite.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-1\" id=\"gspb-tab-item-content-gsbp-27a8936-1\" 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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<br><\/a><a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;45 sec of Overhead Opener<\/a><br>Mant\u00e9n los brazos al ancho de los hombros<\/p>\n\n\n\n<p>Workout<\/p>\n\n\n\n<p>4 Sets<br><a href=\"https:\/\/youtu.be\/D89d3YP2prc?list=TLGG5DskaJdUS-gwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand holds off box &#8220;or&#8221; against wall<\/a><br>30 segundos &#8211; 20 segundos &#8211; 15 segundos &#8211; 10 segundos <\/p>\n\n\n\n<p>-Cada vez disminuye el tiempo de sost\u00e9n<br>-Descansa aproximadamente 30 segundos entre series-<\/p>\n\n\n\n<p>2 Sets<br><a href=\"https:\/\/www.youtube.com\/shorts\/Uqv_1j5K3Fg\" target=\"_blank\" rel=\"noreferrer noopener\">20reps of Handstand Shift &amp; Lift:<\/a><br>10 por brazo &#8211; puedes duplicar las repeticiones si necesitas un mayor desaf\u00edo<\/p>\n\n\n\n<p><br>-Descansa lo suficiente para completar con \u00e9xito todas las repeticiones-<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-2\" id=\"gspb-tab-item-content-gsbp-27a8936-2\" 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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<br><\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=y4y0hcZtN8k\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Handstand walk Shaping<\/a><br>Acumula 1 minuto de trabajo de Handstand Shaping realizando lo siguiente:<br>Comienza en posici\u00f3n de &#8220;pike&#8221; y camina hacia una posici\u00f3n de HOLLOW, asegur\u00e1ndote de:<\/p>\n\n\n\n<p>Extender los hombros hacia una posici\u00f3n abierta.<br>Mantener los brazos cubriendo las orejas.<br>Presionar firmemente contra el suelo.<br>Contraer las costillas hacia abajo y meter la pelvis (como si &#8220;escondieras la cola&#8221;).<br>Regresar a la posici\u00f3n de &#8220;pike&#8221; y repetir.<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/qU0r6449do4?list=TLGGiOoyB8MpeqAwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">3x :15 Hollow Hold<\/a><br>&#8211;Descansa aproximadamente 20 segundos entre series&#8211;<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/riMgdqcwqAk?list=TLGG_y_tkfjqsBQwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">8-6-4-2 Handstand Sponge Shift Shifts<\/a><br>(Cada vez que la esponja regrese al centro cuenta como 1 repetici\u00f3n, alterna lados).<\/p>\n\n\n\n<p>El tiempo de descanso es solo una recomendaci\u00f3n.<br><em>Prioriza la calidad en cada repetici\u00f3n, ya que este ejercicio no es por velocidad.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-3\" id=\"gspb-tab-item-content-gsbp-27a8936-3\" 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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><\/p>\n\n\n\n<p>1&#215;2:00 de <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><\/p>\n\n\n\n<p>(Acumula tiempo)<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/gFRP339vhSA?list=TLGG9mnfCsKaqdYwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1x 2:00 Handstand Holds<\/a><br>Opciones:<br>a) Libre (con asistencia de un compa\u00f1ero).<br>b) Libre contra la pared (con la espalda o el abdomen hacia la pared).<br>c) Libre desde una caja.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div><\/div>\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 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-accordion gs-accordion gspb_accordion-id-gsbp-1930eee\" id=\"gspb_accordion-id-gsbp-1930eee\" >\n<div class=\"wp-block-greenshift-blocks-accordionitem gs-accordion-item gspb_accordionitem-gsbp-781f44c gsopen\" id=\"gspb_accordionitem-gsbp-781f44c\" itemscope><div id=\"gs-trigger-gsbp-1930eee-0\" class=\"gs-accordion-item__title\" aria-expanded=\"true\" role=\"button\" tabindex=\"0\" aria-controls=\"gspb-accordion-item-content-gsbp-781f44c\"><div class=\"gs-accordion-item__heading\"><\/div><meta itemprop=\"name\"\/><span class=\"iconfortoggle\"><span class=\"gs-iconbefore\"><\/span><span class=\"gs-iconafter\"><\/span><\/span><\/div><div aria-labelledby=\"gs-trigger-gsbp-1930eee-0\" class=\"gs-accordion-item__content\" itemscope id=\"gspb-accordion-item-content-gsbp-781f44c\" ><div class=\"gs-accordion-item__text\" itemprop=\"text\">\n<p><\/p>\n<\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-ba04fee 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-ba04fee-0\" aria-controls=\"gspb-tab-item-content-gsbp-ba04fee-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ba04fee-1\" aria-controls=\"gspb-tab-item-content-gsbp-ba04fee-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ba04fee-2\" aria-controls=\"gspb-tab-item-content-gsbp-ba04fee-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-ba04fee-3\" aria-controls=\"gspb-tab-item-content-gsbp-ba04fee-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ba04fee-0\" id=\"gspb-tab-item-content-gsbp-ba04fee-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:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YxNDA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">3x10reps of PVC Lift Off<\/a><br>-Descansa 15 segundos entre series-<\/p>\n\n\n\n<p>4 series alternando entre Shift y Handstand Hold.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/Uqv_1j5K3Fg\" target=\"_blank\" rel=\"noreferrer noopener\">10 Shift &amp; Lift<\/a><br>(Derecha\/Izquierda = 2 repeticiones).<br><\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/D89d3YP2prc?list=TLGG5DskaJdUS-gxNDA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand holds off box or against wall<\/a><br>Ronda 1: 30 segundos de sost\u00e9n.<br>Ronda 2: 25 segundos de sost\u00e9n.<br>Ronda 3: 20 segundos de sost\u00e9n.<br>Ronda 4: 15 segundos de sost\u00e9n.<br>(El tiempo de sost\u00e9n disminuye en cada ronda).<br>&#8212;Descansa lo suficiente para completar cada serie con \u00e9xito&#8212;<br>Prioriza la calidad en lugar de la velocidad.<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ba04fee-1\" id=\"gspb-tab-item-content-gsbp-ba04fee-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>1&#215;1:00 Wrist Warmup<br><a href=\"https:\/\/www.youtube.com\/watch?v=NK_OcHEm8yM\" target=\"_blank\" rel=\"noreferrer noopener\">3&#215;3 Wall Walks &#8211;<\/a><br>walk to your comfort level! (the form is more important than how inverted you get so keep hollow and go slow)<br><a href=\"https:\/\/www.youtube.com\/watch?v=eBUkThO8qhc\" target=\"_blank\" rel=\"noreferrer noopener\">3&#215;15 Handstand Shoulder Shrugs<\/a><br>(off box or wall)<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ba04fee-2\" id=\"gspb-tab-item-content-gsbp-ba04fee-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><br><br>Skill Workout<br><a href=\"https:\/\/youtu.be\/qU0r6449do4?list=TLGGiOoyB8MpeqAxNTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold<\/a><br>6 sets x10 segundos holds<br>20 segundos de descanso entre rondas-<br><br><a href=\"https:\/\/youtu.be\/riMgdqcwqAk?list=TLGG_y_tkfjqsBQxNTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">8-6-4-2 Handstand Sponge Shift<\/a><br>Descansa aproximadamente 45 segundos entre series, intenta realizar cada serie sin pausas-<br>Luego:<br><a href=\"https:\/\/www.youtube.com\/watch?v=JkZqng3IfS8\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Handstand Shape 45 Degree Hollow<\/a><br>(Acumula 1 minuto en una posici\u00f3n de 45 grados)<br>[Si esto es demasiado desafiante, acumula 30 segundos].<\/summary>\n<p><\/p>\n<\/details>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-ba04fee-3\" id=\"gspb-tab-item-content-gsbp-ba04fee-3\" 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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><br><a href=\"https:\/\/youtu.be\/xBNA6eAVP2k?list=TLGGJp8tbw3TMEAxNTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;20 reps of Foam Roll Up Wall<\/a><br><\/p>\n\n\n\n<p>Skill Work:<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/gFRP339vhSA?list=TLGG9mnfCsKaqdYxNTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;2:00 Accumulate Handstand hold<\/a><\/p>\n\n\n\n<p>Libre<br>Contra la pared<br>Desde una caja<\/p>\n\n\n\n<p>Estabilidad del Core<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=oNGsu9xPzL4\" target=\"_blank\" rel=\"noreferrer noopener\">3x:30 Hollow to Superman<\/a><br>Si necesitas tomar un descanso dentro de los 30 segundos, descansa y contin\u00faa donde te quedaste, pero mant\u00e9n el reloj corriendo<\/p>\n\n\n\n<p><\/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-cb1ded3\" id=\"gspb_container-id-gsbp-cb1ded3\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-61de8c9\" id=\"gspb_iconBox-id-gsbp-61de8c9\"><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-43dcb1b\" class=\"gspb_heading gspb_heading-id-gsbp-43dcb1b\">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-90749ba 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-90749ba-0\" aria-controls=\"gspb-tab-item-content-gsbp-90749ba-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-90749ba-1\" aria-controls=\"gspb-tab-item-content-gsbp-90749ba-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-90749ba-2\" aria-controls=\"gspb-tab-item-content-gsbp-90749ba-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-90749ba-3\" aria-controls=\"gspb-tab-item-content-gsbp-90749ba-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-90749ba-0\" id=\"gspb-tab-item-content-gsbp-90749ba-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Warmup<\/strong><br><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><br>2&#215;2:00 <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><\/p>\n\n\n\n<p>Luego:<\/p>\n\n\n\n<p>Realiza con enfoque en la <strong>calidad<\/strong> (no en el tiempo):<\/p>\n\n\n\n<p>3x:40\u00a0<a href=\"https:\/\/youtu.be\/D89d3YP2prc?list=TLGG5DskaJdUS-gwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand holds off box &#8220;or&#8221; against wall<\/a><br>3&#215;30<a href=\"https:\/\/www.youtube.com\/watch?v=p7j02V1fIzU\"> Hollow Rocks<\/a><br>-Descansa aproximadamente 30-45 segundos despu\u00e9s de los Hollow Rocks-<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-90749ba-1\" id=\"gspb-tab-item-content-gsbp-90749ba-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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<br><\/a><a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;60 sec of Overhead Opener<\/a><br><\/p>\n\n\n\n<p>3 Set de<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/mwRTPeE7L04?list=TLGG5eOdMrpDLsAxNjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">01:00 HS Around The Worlds<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/JY3kx9O4jbQ?list=TLGGfCIGSHDbheMxNjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">8 Alternating Bottoms Up KB Press<\/a><\/p>\n\n\n\n<p>Consejos \u00fatiles:<br>Para Handstand Around the Worlds:<\/p>\n\n\n\n<p>Realiza el m\u00e1ximo trabajo posible dentro de 1 minuto. Si necesitas descansar durante ese minuto, est\u00e1 bien.<br>Si no tienes un banco, puedes usar una caja. Gira alrededor de la caja manteniendo los pies en el centro de la misma.<br>El tiempo de descanso es solo una recomendaci\u00f3n.<br>Prioriza la calidad en cada repetici\u00f3n, ya que este ejercicio no es por velocidad.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-90749ba-2\" id=\"gspb-tab-item-content-gsbp-90749ba-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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<br><\/a>1&#215;20\u00a0<a href=\"https:\/\/youtu.be\/xBNA6eAVP2k?list=TLGGJp8tbw3TMEAxNTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Foam Roll Up Wall<\/a><br><\/p>\n\n\n\n<p>Luego<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/qrylx3rYQCM?list=TLGGxEG0bq28wzgxNjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">:45-:35-:25-:15 Handstand Heel peel<\/a><br>[El tiempo cambia en cada ronda]<br>4x30sec <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-90749ba-3\" id=\"gspb-tab-item-content-gsbp-90749ba-3\" 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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><br>2 x30 segundos\u00a0<a href=\"https:\/\/youtu.be\/JY3kx9O4jbQ?list=TLGGfCIGSHDbheMxNjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Bottoms Up KB Press<\/a><br>[As\u00ed que cada brazo realizar\u00e1 2 series de 30 segundos de trabajo]<\/p>\n\n\n\n<p><strong>Skill Work<\/strong><\/p>\n\n\n\n<p><strong>Acumula 2:00 minutos de<\/strong>\u00a0<a href=\"https:\/\/youtu.be\/gFRP339vhSA?list=TLGG9mnfCsKaqdYwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand hold.<\/a><br>Contra la pared, sobre una caja o libre con un compa\u00f1ero como spotter.<\/p>\n\n\n\n<p><strong>Acumula 30 repeticiones de<\/strong>\u00a0<a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YxNDA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0of PVC Lift Off<\/a><br><\/p>\n\n\n\n<p>-Mant\u00e9n las manos al ancho de los hombros.<\/p>\n\n\n\n<p><\/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-37235ac\" id=\"gspb_container-id-gsbp-37235ac\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-076ba2c\" id=\"gspb_iconBox-id-gsbp-076ba2c\"><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-f862820\" class=\"gspb_heading gspb_heading-id-gsbp-f862820\">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-703b5a7 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-703b5a7-0\" aria-controls=\"gspb-tab-item-content-gsbp-703b5a7-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-703b5a7-1\" aria-controls=\"gspb-tab-item-content-gsbp-703b5a7-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-703b5a7-2\" aria-controls=\"gspb-tab-item-content-gsbp-703b5a7-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-703b5a7-3\" aria-controls=\"gspb-tab-item-content-gsbp-703b5a7-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-703b5a7-0\" id=\"gspb-tab-item-content-gsbp-703b5a7-0\" 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>1 min de <a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Warm Up<\/a><br>1 min de <a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><br><\/p>\n\n\n\n<p><strong>Luego<\/strong><\/p>\n\n\n\n<p>Completa <strong>3 rondas<\/strong> de:<br><a href=\"https:\/\/www.youtube.com\/watch?v=NK_OcHEm8yM&amp;t=3s\" target=\"_blank\" rel=\"noreferrer noopener\">5-3-1 Wall Walks <\/a><em>(disminuye las repeticiones en cada ronda)<\/em>.<br>20 <a href=\"https:\/\/www.youtube.com\/watch?v=eBUkThO8qhc\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Shrug<\/a><br><em>(puedes hacerlos sobre una caja o contra la pared, pero ten cuidado de no arquear demasiado la espalda si est\u00e1s con la espalda hacia la pared).<\/em><\/p>\n\n\n\n<p><strong>Descansa aproximadamente 45 segundos despu\u00e9s de cada ronda.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-703b5a7-1\" id=\"gspb-tab-item-content-gsbp-703b5a7-1\" 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<p>1 min de <a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Warm Up<\/a><br>1 min de <a href=\"https:\/\/youtu.be\/xBNA6eAVP2k?list=TLGGJp8tbw3TMEAxNTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Foam Roll Up Wall<\/a><\/p>\n\n\n\n<p>Skill Work<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/wpO-PnLTrow?list=TLGGx9cD588-PAkyMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">3 x 10 reps of Handstand Shrug &amp; Tap<\/a><br>[Haz 10 Shrugs y luego 10 Taps (Derecha\/Izquierda = 2 repeticiones)]<br><\/p>\n\n\n\n<p>&#8211;Descansa 1 minuto entre series&#8211;<\/p>\n\n\n\n<p>Despu\u00e9s de descansar 1 minuto tras tu \u00faltima ronda de Shrugs\/Taps:<br><\/p>\n\n\n\n<p>Completa:<br><a href=\"https:\/\/www.youtube.com\/watch?v=_-9_46by2JI\" target=\"_blank\" rel=\"noreferrer noopener\">1 Set de max esfuerzo  de Handstand holds sobre el cajon o la pared<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-703b5a7-2\" id=\"gspb-tab-item-content-gsbp-703b5a7-2\" 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<p>1&#215;1:00 minuto <a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Warm Up<\/a><br><\/p>\n\n\n\n<p>3 Rounds <\/p>\n\n\n\n<p>20 reps de\u00a0<a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YxNDA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">PVC Lift Off<\/a>\u00a0<\/p>\n\n\n\n<p>(Para un mayor desaf\u00edo, puedes agregar un disco de 2.5 lb al centro del PVC).<\/p>\n\n\n\n<p>5 reps de\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=SGKt60vWZKc\">Handstand pike to hollow<\/a> or <a href=\"https:\/\/www.youtube.com\/shorts\/meFoG4_Q-Zo\">Box Pike to Hollow Walks\u00a0<\/a> <\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-703b5a7-3\" id=\"gspb-tab-item-content-gsbp-703b5a7-3\" 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<p>1 minuto <a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Warm Up<br><\/a>1 minuto <a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><br><\/p>\n\n\n\n<p>3 rounds de:<br>20\u00a0<a href=\"https:\/\/www.youtube.com\/shorts\/ubfYU7euVZw\" target=\"_blank\" rel=\"noreferrer noopener\">Box Handstand Shoulder Shrugs<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=7-tsailZII0\" target=\"_blank\" rel=\"noreferrer noopener\">10 Snap To Hollow<\/a><\/p>\n\n\n\n<p>**between each set complete<\/p>\n\n\n\n<p>20 metros de <a href=\"https:\/\/www.youtube.com\/watch?v=Pvs-dT7KPh4\" target=\"_blank\" rel=\"noreferrer noopener\">overhead carry<\/a> por brazo<\/p>\n\n\n\n<p>Conc\u00e9ntrate en <strong>empujar hacia arriba<\/strong>, mantener los codos completamente extendidos y el brazo alineado sobre el hombro.<\/p>\n\n\n\n<p><strong>Elige un peso manejable<\/strong> para hacerlo sin pausas (se recomienda 35\/50).<\/p>\n\n\n\n<p><strong>Nota:<\/strong><br>El movimiento <strong>Snap to Hollow<\/strong> ayuda a construir estabilidad en el core. Recuerda:<\/p>\n\n\n\n<p>Activa los gl\u00fateos para mantener la posici\u00f3n de hollow.<\/p>\n\n\n\n<p>Aprieta todo el cuerpo antes de &#8220;encajar&#8221; en la posici\u00f3n de hollow.<\/p>\n\n\n\n<p>Contrae las costillas hacia el ombligo.<\/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-94adf27\" id=\"gspb_container-id-gsbp-94adf27\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-610ce63\" id=\"gspb_iconBox-id-gsbp-610ce63\"><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-3b8e401\" class=\"gspb_heading gspb_heading-id-gsbp-3b8e401\">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-91180ab 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-91180ab-0\" aria-controls=\"gspb-tab-item-content-gsbp-91180ab-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-91180ab-1\" aria-controls=\"gspb-tab-item-content-gsbp-91180ab-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-91180ab-2\" aria-controls=\"gspb-tab-item-content-gsbp-91180ab-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-91180ab-3\" aria-controls=\"gspb-tab-item-content-gsbp-91180ab-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-91180ab-0\" id=\"gspb-tab-item-content-gsbp-91180ab-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>2 rounds of:<br><a href=\"https:\/\/www.youtube.com\/watch?v=idnj7bbZ3F8\" target=\"_blank\" rel=\"noreferrer noopener\">1 min de Shoulder Ws<\/a> enfocado en la calidad.<br><a href=\"https:\/\/youtu.be\/Kjfnl4ncNRg?list=TLGGhDcm-c8i0eoxODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1min de PVC Trunk Lifts<\/a><\/p>\n\n\n\n<p>3 rounds of:<br>10\u00a0<a href=\"https:\/\/www.youtube.com\/shorts\/Uqv_1j5K3Fg\" target=\"_blank\" rel=\"noreferrer noopener\">f Handstand Shift &amp; Lift<\/a>\u00a0<em>(10 por lado)<\/em><br><em>No es necesario hacerlos sin pausas.<\/em><br><a href=\"https:\/\/youtu.be\/L5P0zl9zOyE?list=TLGGMR9c2ev30ZwxODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">5 Hollow Body Wall Walks<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=oNGsu9xPzL4\" target=\"_blank\" rel=\"noreferrer noopener\">10 Hollow To Superman<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-91180ab-1\" id=\"gspb-tab-item-content-gsbp-91180ab-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<p><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1:00 Wrist Warm Up<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=vorx4HMw6p0\" target=\"_blank\" rel=\"noreferrer noopener\">90sec of Prone Shoulder Hurdles<\/a><br><a href=\"https:\/\/youtu.be\/OfqKqlsotZU?list=TLGGeQRNKf_lVW8xODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">60sec Overhead&amp;Thoracic Mobility<\/a><br><\/p>\n\n\n\n<p>Skill work<\/p>\n\n\n\n<p>Acumular 90 segundos de:<br><a href=\"https:\/\/youtu.be\/D89d3YP2prc?list=TLGG5DskaJdUS-gxODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Handstand Hold against wall<\/a><br><\/p>\n\n\n\n<p>Luego:<br>20-16-12-8-4<br><a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=L4oFJRDAU4Q\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Up\/Downs [derecha \/ izquierda = 1 rep]<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-91180ab-2\" id=\"gspb-tab-item-content-gsbp-91180ab-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>2&#215;30 segundos <a href=\"https:\/\/www.youtube.com\/watch?v=KLAx6GXmJTQ\">hold Thoracic Extension With Overpressure<\/a><br>Entre cada serie, completa:<br><a href=\"https:\/\/www.youtube.com\/watch?v=cYRZw2_BeuM\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;30 Arch Pulses<\/a><br>Luego:<br>3 rondas de:<br>10\u00a0<a href=\"https:\/\/www.youtube.com\/shorts\/ubfYU7euVZw\" target=\"_blank\" rel=\"noreferrer noopener\">Shrugs<\/a>\u00a0+ 10\u00a0<a href=\"https:\/\/youtu.be\/wpO-PnLTrow?list=TLGGx9cD588-PAkyMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Taps of Handstand Shrugs &amp; Taps<\/a><br>20\u00a0<a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YxNDA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">PVC Lift Off<\/a><br>Despu\u00e9s:<br>1 min de\u00a0practica de <a href=\"https:\/\/www.youtube.com\/watch?v=y4y0hcZtN8k\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/www.youtube.com\/watch?v=SGKt60vWZKc\">Handstand pike to hollow<\/a> or <a href=\"https:\/\/www.youtube.com\/shorts\/meFoG4_Q-Zo\">Box Pike to Hollow Walks\u00a0<\/a> <\/a>\u00a0<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-91180ab-3\" id=\"gspb-tab-item-content-gsbp-91180ab-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1&#215;1:00 Wrist Warm Up<\/a><br>1min\u00a0<a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><br><\/p>\n\n\n\n<p>Luego<br>Acumula 2 minutos de<br>1x2min Handstand Hold OR&#8230;.<\/p>\n\n\n\n<p><strong>\u00a1ENCUENTRA UN ESPACIO SI EST\u00c1S LISTO!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sal al centro de la habitaci\u00f3n con un compa\u00f1ero como spotter si te sientes inseguro, y mant\u00e9n la posici\u00f3n de Handstand.<\/li>\n<\/ul>\n\n\n\n<p><strong>SI A\u00daN NO EST\u00c1S LISTO:<\/strong><\/p>\n\n\n\n<p>Mant\u00e9n la mirada en tus manos, pero con la cabeza en un \u00e1ngulo de 45 grados.<\/p>\n\n\n\n<p>Enf\u00f3cate en tu mejor forma contra la pared:<\/p>\n\n\n\n<p>Contrae las costillas.<\/p>\n\n\n\n<p>Presiona hacia arriba.<\/p>\n\n\n\n<p>Activa los gl\u00fateos.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>El handstand es un ejercicio que desaf\u00eda tanto la fuerza como la estabilidad, trabajando principalmente los m\u00fasculos del core, hombros, espalda y brazos. Sus beneficios incluyen un notable incremento en la fuerza del core, equilibrio y control corporal, esenciales para mejorar la postura y la coordinaci\u00f3n en actividades diarias y deportivas. Practicar handstands fortalece los [&hellip;]<\/p>","protected":false},"author":1,"featured_media":2191,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item.gsclose > .gs-accordion-item__content{overflow: hidden;opacity: 0;} #gspb_accordion-id-gsbp-71aab08 .gs-accordion-item.gsopen > .gs-accordion-item__content{opacity: 1;max-height:5000px} #gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title > .gs-accordion-item__heading{outline:0;text-decoration:none;margin:0 !important;padding:0!important;flex-grow:1} #gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title{z-index:1;margin:0;cursor:pointer;transition:all .3s ease-in-out; position: relative;display: flex;justify-content: space-between;align-items: center;flex-wrap:nowrap} #gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__content{z-index:0;position:relative;max-height: 0;will-change: max-height;transition: all 0.25s ease-out;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title{background-color:#f9f9f9;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title{border-style:solid;border-width:1px;border-color:#00000012;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__content{background-color:#ffffff;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__content{border-style:solid;border-width:1px;border-color:#00000012;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__content{border-top-style:solid;border-top-width:1px;border-top-color:#00000000;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title span.iconfortoggle{margin-left:15px;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item{margin-bottom:10px;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title{padding-top:15px;padding-right:20px;padding-bottom:15px;padding-left:20px;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__content > .gs-accordion-item__text{padding-top:15px;padding-right:20px;padding-bottom:15px;padding-left:20px;}#gspb_accordion-id-gsbp-71aab08 .gs-accordion-item > .gs-accordion-item__title span.iconfortoggle{display:inline-block;height:14px;width:14px; 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