No image

Skill Foundations

Time to build some serious body control! You'll practice wall handstands and L-sit holds that will lay the foundation for impressive calisthenics skills — expect to feel your core and shoulders working hard in the best way.

Created by

Unknown

Workout Breakdown

Warm-Up

Wrist Circle

2 sets × 30s, 30s

Cat-Cow

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Hollow Body Hold

2 sets × 20s, 20s

Hip Flexor Stretch

2 sets × 30s, 30s

Handstand Skill Block

Wall Plank Hold

3 sets × 30s, 30s, 30s

Wall Handstand Kick-Up

3 sets × 5 reps, 5 reps, 5 reps

Wall Handstand Hold

3 sets × 20s, 20s, 20s

Plank (Shoulder Tap)

2 sets × 6 reps, 6 reps

L-Sit Skill Block

Seated Leg Lift

3 sets × 10 reps, 10 reps, 10 reps

Tucked L-Sit

3 sets × 15s, 15s, 15s

L-Sit (Single-Leg)

3 sets × 10s, 10s, 10s

L-sit Progression

Progressive exercise

Accessory Strength

Pushup Progression

Progressive exercise

Dead Hang

2 sets × 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Chest Opener Stretch

1 set × 30s

Seated Forward Fold

1 set × 40s

Wrist Flexibility Stretch

1 set × 30s