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Handstand & Core Basics

A focused skill session to build body awareness and control in two fundamental gymnastics positions. Expect short, deliberate holds that challenge your balance and strength — quality every rep, no rushing.

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 10 reps, 10 reps

Wrist Circle

2 sets × 10 reps, 10 reps

Cat-Cow

2 sets × 8 reps, 8 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Hollow Body Hold

2 sets × 20s, 20s

Skill Block 1 – Tuck Handstand Practice

Pike Hold (Feet Elevated)

3 sets × 20s, 20s, 20s

Handstand Progression

Progressive exercise

Handstand Progression

Progressive exercise

Skill Block 2 – Parallel Bar Support Holds

Parallel Bar Support Hold

4 sets × 10s, 10s, 10s, 10s

Scapular Shrug

3 sets × 8 reps, 8 reps, 8 reps

L-sit Progression

Progressive exercise

Cool Down

Chest Doorway Stretch

1 set × 30s

Wrist Flexibility Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose

1 set × 40s