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Handstand Basics

Build real shoulder strength and body control with this focused skill session — you'll work through wall walks and handstand holds at your own pace, leaving feeling stronger and more confident overhead!

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 10 reps, 10 reps

Cat-Cow

2 sets × 10 reps, 10 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Child's Pose to Cobra

2 sets × 8 reps, 8 reps

Bear Crawl

2 sets × 30s, 30s

Skill Block 1 – Wall Walk Progression

Push-Up (Wall)

2 sets × 10 reps, 10 reps

Wall Walk

3 sets × 5 reps, 5 reps, 5 reps

Wall Handstand Hold

2 sets × 20s, 20s

Skill Block 2 – Chest-to-Wall Holds

Wall Handstand Hold

3 sets × 15s, 15s, 15s

Plank (Shoulder Tap)

2 sets × 8 reps, 8 reps

Accessory – Shoulder Stability

Pike Push-Up

2 sets × 8 reps, 8 reps

Dead Hang

2 sets × 30s, 30s

Scapular Pull-Up

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 × 45s

Neck Roll

1 set × 8 reps