Today is all about control and body awareness — you'll build serious shoulder stability through handstand and ring support holds. Move slowly, breathe, and focus on perfect tension with every rep.
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Wrist Circle
2 sets × 30s, 30s
Shoulder Circle
Cat-Cow
2 sets × 8 reps, 8 reps
Scapular Push-Up
2 sets × 10 reps, 10 reps
Hollow Body Hold
2 sets × 20s, 20s
Wall Handstand Hold
4 sets × 20s, 20s, 20s, 20s
3 sets × 15s, 15s, 15s
Wall Handstand Kick-Up
4 sets × 3 reps, 3 reps, 3 reps, 3 reps
Plank (Shoulder Tap)
3 sets × 5 reps, 5 reps, 5 reps
Ring Support Hold
Rings Support Hold (Turned Out)
Dip - Rings
Push-Up - Rings
Child's Pose
1 set × 45s
Chest Doorway Stretch
1 set × 30s
Wrist Flexor Stretch
Seated Forward Fold