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Skill Practice

A focused skill session to build your handstand and ring strength from the ground up. Expect to feel your muscles working hard to stay still — that's where the real gains happen!

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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 × 8 reps, 8 reps

Scapular Push-Up

2 sets × 8 reps, 8 reps

Dead Hang

2 sets × 20s, 20s

Skill Block 1 – Tuck Handstand Hold

Handstand Progression

Progressive exercise

Pike Shoulder Tap - Resistance Bands

3 sets × 8 reps, 8 reps, 8 reps

Wall Handstand Kick-Up

3 sets × 5 reps, 5 reps, 5 reps

Skill Block 2 – Ring Support Hold

Ring Support Hold

4 sets × 15s, 15s, 15s, 15s

Support Progression

Progressive exercise

Rings Support Hold (Turned Out)

3 sets × 10s, 10s, 10s

Accessory Stability Work

Row Progression

Progressive exercise

Band Pull Apart

2 sets × 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 45s

Wrist Flexibility Stretch

1 set × 30s

Doorway Chest Stretch

1 set × 30s

Overhead Shoulder Stretch

1 set × 30s