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Skills & Supple Strength →

Handstand Basics

Build real strength from the ground up — today you'll practice wall-supported handstand holds to develop shoulder stability and body awareness. Expect focused, calm effort with plenty of rest between attempts.

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Workout Breakdown

Warm-Up

1

Shoulder Circle

2 sets × 20s, 20s

2

Cat-Cow

2 sets × 8 reps, 8 reps

3

Scapular Push-Up

2 sets × 8 reps, 8 reps

4

Wrist Circle

1 set × 20s

5

Downward Facing Dog

2 sets × 20s, 20s

Skill Work — Handstand Progression

1

Standing Pike Hold

3 sets × 20s, 20s, 20s

2

Wall Handstand Hold

4 sets × 15s, 15s, 15s, 15s

3

Pike Shoulder Tap - Resistance Bands

3 sets × 4 reps, 4 reps, 4 reps

Shoulder Stability Accessories

1

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

2

Front Raise (Single-Arm) - Dumbbell

2 sets × 10 reps, 10 reps

3

Front Raise (Overhead) - Dumbbell

2 sets × 20s, 20s

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Opener Stretch

1 set × 30s

3

Seated Forward Fold

1 set × 30s