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Handstand Basics

Today is all about building your handstand foundations — expect to feel your shoulders wake up and your core fire in ways you haven't felt before. Take your time with each hold, breathe, and focus on feeling strong and tall.

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 10 reps, 10 reps

Cat-Cow

2 sets × 10 reps, 10 reps

Wrist Circle

2 sets × 10 reps, 10 reps

Downward Facing Dog

2 sets × 30s, 30s

Scapular Push-Up

2 sets × 10 reps, 10 reps

Skill Progressions

Hollow Body Hold

3 sets × 20s, 20s, 20s

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Wall Handstand Hold

4 sets × 20s, 20s, 20s, 20s

Pike Shoulder Tap - Resistance Bands

3 sets × 6 reps, 6 reps, 6 reps

Supplemental Stability

2 circuits

Dead Hang

1 set × 30s

Plank (Shoulder Tap)

1 set × 10 reps

Shoulder Press (Seated) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 45s

Chest Doorway Stretch

1 set × 30s

Seated Forward Fold

1 set × 40s