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Calisthenics Mobility & Skills Path →

Handstand Foundations

Build rock-solid shoulder stability with controlled wall-supported holds — perfect for developing body awareness and laying the foundation for bigger moves ahead. Slow, intentional, and seriously effective.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Cat-Cow

2 sets × 8 reps, 8 reps

4

Serratus Wall Slide

2 sets × 8 reps, 8 reps

Skill Practice — Wall Holds

1

Wall Plank Hold

3 sets × 20s, 20s, 20s

2

Pike Hold (Feet Elevated)

3 sets × 15s, 15s, 15s

3

Wall Handstand Hold

2 sets × 15s, 15s

4

Wall Handstand Kick-Up

2 sets × 10s, 10s

Accessory — Scapular Control

1

Prone Y Raise

2 sets × 10 reps, 10 reps

2

Prone Y-T-W - Body Only

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Child's Pose

1 set × 40s