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 |
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 |
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 |
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 |
4. Freestanding handstand practice
One block of 10 mins
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 |
CONGRATULATIONS!
WORKOUT COMPLETE
