Today is all about building the foundation of two powerful skills — the handstand and hollow body. You'll move slowly, hold steady, and focus on feeling every position. Quality reps now mean big gains later!
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Shoulder Circle
2 sets × 20s, 20s
Cat-Cow
2 sets × 30s, 30s
Wrist Circle
Scapular Push-Up
2 sets × 8 reps, 8 reps
Dead Bug
2 sets × 6 reps, 6 reps
Hollow Body Hold
3 sets × 20s, 20s, 20s
3 sets × 15s, 15s, 15s
Wall Plank Hold
Wall Handstand Hold
Wall Handstand Kick-Up
3 sets × 5 reps, 5 reps, 5 reps
Child's Pose
1 set × 40s
Chest Doorway Stretch
1 set × 30s
Seated Forward Fold