 All right, everyone come lay down with me next in our handstand prep progression is a Supine hook lying pullover now. I did a more extensive video about this Where we really look into shoulder mobility. I tested a friend of mine, Cody Benz His shoulder mobility was limited and made him do this exercise while he was holding a weight and then retested his shoulder mobility and it improved right so that's one of the Indicative tests that I've got a really good rib cage position and I can restore my shoulder mobility without having to put my hands on the ground Right, so if you're prepping for your handstand and your wrist is really uncomfortable even with maybe the previous Exercise that we went over the quadruped walkout variations This is just another way to train that another way to get that rib cage position without Stressing those joints too much that way you can you can take a longer period of time to prepare your body for all of this stuff Because you know sometimes those joints they just they get sensitive when you put all that extra stress on them so you got to kind of gradually Prepare those joints and so maybe you need a lot of work on your rib cage, but maybe your wrists are not Not ready to take all the the brunt of the work So I could do a quadruped walkout make sure I get my abs and then maybe my upper body gets really really tired But I still want to train this core stuff. Well, that's where this one comes in This is the supine hook lying pull over Now I am going to start here I'm gonna lift my tailbone up off the ground But my low back stays down and I can actually when I push my tailbone up I feel my low back in the ground even more That's a cue for you to let you know you're doing it if you do it with your abs. It looks like it looks like this Okay, and that's not what we want I know we talk a lot about abs and positioning the core that is not what we want here for the setup Because that means you're not stressing your hamstrings You're not asking them to support you and those are necessary for all of this stuff So if I want the right position, I'm gonna lift my tailbone up off the ground I feel my back push down. I don't feel my abs engage so much and Good, so that's step one step two I'm gonna reach my hands up and I'm gonna take a big breath out Keeping that low back in the ground now my abs can turn on and that is okay. That's appropriate now It helps me with my forced exhalations. So then it's appropriate Next step on my inhale. I'm gonna let my hands. I'm gonna keep my reach let my hands fall back on my exhale I make sure I find those abs one more time outer lower abs and Then maybe I let my hands fall back a little bit more on the next inhale And you can just hold that position It's kind of like a plank right except instead of gravity pushing my body down It's pushing the the middle of my body now. It's pushing my arms down and I have to resist that This is the only challenging if you have it in the right position I can just let my arms lay back here and it doesn't do anything for me But I have a nice arch in my midsection. So again, it's not doing anything for me so key to this one get that set up go step by step by step make sure you nail everything and Ensure that you're keeping those outer lower abdominals while letting yourself breathe