Handstand Basics

Core bracing and shoulder positioning with wall-supported drills to build stable shapes.

1. Dead Bug

   1 sets

   0 reps

   15s rest

2. Hollow Hold

   1 sets

   0 reps

   20s rest

3. Bird Dog

   1 sets

   0 reps

   15s rest

4. Bear Plank

   1 sets

   0 reps

   20s rest

5. Wall Plank

   1 sets

   0 reps

   20s rest

6. Forearm Wall Slide

   1 sets

   8 reps

   20s rest

7. Scapular Slide Back to Wall

   1 sets

   8 reps

   20s rest

8. Serratus Wall Slide

   1 sets

   8 reps

   20s rest

9. Kneeling plank

   1 sets

   0 reps

   15s rest

10. Front Plank

    1 sets

    0 reps

    20s rest

Gentle scapular control, shoulder flexion work, and beginner planks to reinforce stacked positions.

1. Kneeling Scapular Push-Up

   1 sets

   8 reps

   20s rest

2. Scapular Pull Up

   1 sets

   6 reps

   25s rest

3. Shoulder Flexion Back to Wall

   1 sets

   8 reps

   20s rest

4. Alternate Shoulder Flexion Back to Wall

   1 sets

   8 reps

   20s rest

5. Front Plank

   1 sets

   0 reps

   20s rest

6. Side Plank (beginner)

   1 sets

   0 reps

   15s rest

7. Bent Knee Side Plank

   1 sets

   0 reps

   15s rest

8. Bird Dog Plank

   1 sets

   0 reps

   20s rest

9. Scapula Retraction Protraction

   1 sets

   8 reps

   20s rest

10. Standing Scapular Rotation

    1 sets

    8 reps

    20s rest

Short holds and controlled wall-supported presses to bridge toward handstands.

1. Plank on Hands

   1 sets

   0 reps

   15s rest

2. Front Plank with Arm Lift

   1 sets

   8 reps

   20s rest

3. Side Plank

   1 sets

   0 reps

   15s rest

4. Hollow Rock

   1 sets

   0 reps

   20s rest

5. Handstand Hold on Wall

   1 sets

   0 reps

   20s rest

6. Bodyweight Standing Military Press Wall Supported

   1 sets

   8 reps

   20s rest

7. Bodyweight Standing Scapula Row

   1 sets

   8 reps

   20s rest

8. Single Arm Scapula Push up

   1 sets

   6 reps

   20s rest

9. Front Plank with Twist

   1 sets

   0 reps

   20s rest

10. Body Saw Plank

    1 sets

    0 reps

    20s rest