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Handstand & Core Practice

Today is all about building the skills that will unlock your future training — expect focused, deliberate holds that challenge your body control and awareness. It's low volume, high quality, and deeply satisfying when you nail the positions.

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Workout Breakdown

Warm-Up

Jump Rope

1 set × 120s

Shoulder Circle

1 set × 10 reps

Cat-Cow

1 set × 10 reps

Wrist Circle

1 set × 10 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 8 reps, 8 reps

Skill Block 1 – Hollow Body

Hollow Body Hold

3 sets × 30s, 30s, 30s

Hollow Body Hold

2 sets × 8 reps, 8 reps

Skill Block 2 – Wall Handstand

Wall Handstand Hold

3 sets × 30s, 30s, 30s

Plank (Shoulder Tap)

2 sets × 6 reps, 6 reps

Accessory – Supporting Strength

Pike Push-Up

2 sets × 8 reps, 8 reps

Plank

2 sets × 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Chest Doorway Stretch

1 set × 30s

Wrist Flexor Stretch

1 set × 30s

Supine Spinal Twist

1 set × 30s