Workout overview

1A. Banded front lever hold
1B. Inverted rows
2A. Wall L-stand weight shift
2B. Weighed OH hold
3A. Banded straddle sit
3B. Wall assisted handstand shoulder shrugs
4. Free standing handstand practice
Equipment needed: dip bars

Warm-up

Exercise Reps/Duration
A. Foam roll 2 mins
B. Band pull apart 12 reps
C. Wall angels 5 reps
D. Cat & camels 5 reps
E. Inchworm to cobra 5 reps
F. Child's pose 20 secs
G. Wrist stretches 3 mins
Exercise A. Foam roll B. Band pull apart C. Wall angels D. Cat & camels E. Inchworm to cobra F. Child's pose G. Wrist stretches
Reps/Duration 2 mins 12 reps 5 reps 5 reps 5 reps 20 secs 3 mins
1A. Banded front lever hold
1B. Inverted rows

1. Perform this superset for 4 sets with 2 min rest

Exercise Reps
1A. Banded front lever hold 10 secs
1B. Inverted rows 15 reps
Exercise 1A. Banded front lever hold 1B. Inverted rows
Reps 10 secs 15 reps
1A. Banded front lever hold
1B. Inverted rows
2A. Wall assisted alt single leg L-stand
2B. Weighed OH hold

2. Perform this superset for 4 sets with 2 min rest

Exercise Reps
2A. Wall L-stand weight shift 3 reps (ea)
2B. Weighed OH hold 30 secs
Exercise 2A. Wall L-stand weight shift 2B. Weighed OH hold
Reps 3 reps (ea) 30 secs
2A. Wall assisted alt single leg L-stand
2B. Weighed OH hold
3A. Banded straddle sit
3B. Wall assisted handstand shoulder shrugs

3. Perform this superset for 4 sets with 2 min rest

Exercise Reps
3A. Banded straddle sit 15 secs
3B. Wall assisted handstand shoulder shrugs 10 reps
Exercise 3A. Banded straddle sit 3B. Wall assisted handstand shoulder shrugs
Reps 15 secs 10 reps
3A. Banded straddle sit
3B. Wall assisted handstand shoulder shrugs
4. Freestanding handstand practice

4. Freestanding handstand practice
One block of 10 mins

4. Freestanding handstand practice

Cool-down

Exercise Duration/Reps
A. Lateral OH reach 15 secs
B. Baby bridges 5 reps
C. Alt cobra to downward dog 5 reps
D. C-shape t-spine openers 5 reps (ea)
E. Arms elevated child's pose 20 secs
F. Arms elevated shoulder extensions 20 secs
Exercise A. Lateral OH reach B. Baby bridges C. Alt cobra to downward dog D. C-shape t-spine openers E. Arms elevated child's pose F. Arms elevated shoulder extensions
Duration/Reps 15 secs 5 reps 5 reps 5 reps (ea) 20 secs 20 secs