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Skill Practice: Handstand

A focused skill session to build your handstand confidence and fire up shoulder stability from the ground up. Expect slow, deliberate movement — quality reps only, no rushing.

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow

2 sets × 10 reps, 10 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Wrist Circle

1 set × 30s

Bear Crawl

2 sets × 30s, 30s

Shoulder Activation

Pull Apart - Resistance Band

3 sets × 12 reps, 12 reps, 12 reps

Ring Support Hold

3 sets × 20s, 20s, 20s

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Handstand Skill Work

Wall Handstand Hold

4 sets × 20s, 20s, 20s, 20s

Wall Handstand Kick-Up

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Plank (Shoulder Tap)

3 sets × 5 reps, 5 reps, 5 reps

Cool Down

Child's Pose

1 set × 45s

Chest Doorway Stretch

1 set × 30s

Wrist Flexor Stretch

1 set × 30s