Handstand & L-Sit Basics

Today is all about control and body awareness — you'll practice holding strong, stable positions that build the foundation for advanced skills. Expect focused effort, lots of tension, and a satisfying sense of progress with every hold.

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Workout Breakdown

Warm-Up

Wrist Circle

2 sets × 30s, 30s

Wrist Flexibility Stretch

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow

2 sets × 30s, 30s

Scapular Push-Up

2 sets × 10 reps, 10 reps

Hollow Body Hold

2 sets × 20s, 20s

Skill Block 1 — Wall Handstand Practice

Handstand Progression

Progressive exercise

Plank (Shoulder Tap)

3 sets × 6 reps, 6 reps, 6 reps

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Skill Block 2 — Tuck L-Sit on Parallel Bars

Parallel Bar Support Hold

3 sets × 20s, 20s, 20s

Tucked L-Sit

4 sets × 10s, 10s, 10s, 10s

Dip Progression

Progressive exercise

Accessory Work

Dead Hang

2 sets × 30s, 30s

Hanging Knee Raise

2 sets × 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 45s

Wrist Flexibility Stretch

1 set × 30s

Chest Opener Stretch

1 set × 30s

Seated Forward Fold

1 set × 45s