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