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Calisthenics Power & Control →

Handstand Basics

Build rock-solid overhead balance and shoulder stability with focused handstand practice against the wall. Every rep is slow and intentional — quality is everything today!

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Workout Breakdown

Warm-Up

1

Shoulder Circle

2 sets × 20s, 20s

2

Wrist Circle

2 sets × 20s, 20s

3

Wrist Extensor Stretch

2 sets × 30s, 30s

4

Cat-Cow

2 sets × 8 reps, 8 reps

5

Downward Facing Dog

2 sets × 30s, 30s

6

Pike Push-Up

2 sets × 6 reps, 6 reps

Skill Work — Handstand Progression

1

Wall Handstand Hold

3 sets × 20s, 20s, 20s

2

Wall Handstand Hold

3 sets × 15s, 15s, 15s

3

Plank (Shoulder Tap)

3 sets × 6 reps, 6 reps, 6 reps

4

Wall Walk

3 sets × 3 reps, 3 reps, 3 reps

5

Hollow Body Hold

2 sets × 30s, 30s

Cool Down

1

Child's Pose

1 set × 45s

2

Chest Doorway Stretch

1 set × 30s

3

Seated Forward Fold

1 set × 45s

4

Supine Spinal Twist

1 set × 30s