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Calisthenic Strength & Mobility Path →

Handstand & Core Practice

Today is all about building the skills that will unlock your future training — expect focused, deliberate holds that challenge your body control and awareness. It's low volume, high quality, and deeply satisfying when you nail the positions.

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Workout Breakdown

Warm-Up

1

Jump Rope

1 set × 120s

2

Shoulder Circle

1 set × 10 reps

3

Cat-Cow

1 set × 10 reps

4

Wrist Circle

1 set × 10 reps

5

Scapular Push-Up

2 sets × 10 reps, 10 reps

6

Dead Bug

2 sets × 8 reps, 8 reps

Skill Block 1 – Hollow Body

1

Hollow Body Hold

3 sets × 30s, 30s, 30s

2

Hollow Body Hold

2 sets × 8 reps, 8 reps

Skill Block 2 – Wall Handstand

1

Wall Handstand Hold

3 sets × 30s, 30s, 30s

2

Plank (Shoulder Tap)

2 sets × 6 reps, 6 reps

Accessory – Supporting Strength

1

Pike Push-Up

2 sets × 8 reps, 8 reps

2

Plank

2 sets × 30s, 30s

Cool Down

1

Child's Pose

1 set × 45s

2

Chest Doorway Stretch

1 set × 30s

3

Wrist Flexor Stretch

1 set × 30s

4

Supine Spinal Twist

1 set × 30s