Handstand Conditioning

1. Warm-Up

  1. Ball Walks 2 x 20 yards

  2. Foam Roller Walks 2 x 20 yards

  3. Shoulder Rotator Warm-Up 1 set

  4. Standing Rhomboid Pull-Ups 12 reps

2. Pull-Ups

  1. Pull-Up to Static Hold 3 x 8 seconds

  2. Pull-Up to Static L-Sit 3 x 8 seconds

3. Handstand

  1. Reverse V-Up Handstand Progression 2 x 6 reps hlr

  2. Split-Leg Handstand Kick-Ups Against Wall 6 reps

  3. Parallel-Leg Handstand Kick-Ups Against Wall 5 reps

  4. Reverse V-Up Handstand Progression 2 x 6 reps hlr

  5. SL Reverse V-Up Handstand Progression 4 reps es hlr

  6. Standing Handstand Kick Up with PP 4 reps es hlr

  7. Reverse Extension to Wall Handstand 8 reps hlr

4. Elbow Bridge Stabilization Exercises

  1. Static Elbow Bridge on EB 30 seconds

  2. Elbow Bridge on EB with Hip Side-to-Side 22 seconds

  3. Elbow Bridge on EB with Hip Rotations 22 seconds

  4. SL Elbow Bridge on EB 2 x 8 seconds es

5. Glute Bridge Stabilization Exercises

  1. Static Supine Glute Bridge 16 seconds

  2. Supine Single-Leg Extension on Exercise Ball 2 x 8 reps total

  3. Static Single-Leg Extension on Exercise Ball 2 x 8 seconds es

  4. Supine Single-Leg Chest Flye on Exercise Ball 2 x 10 reps each side

  5. Kneeling on Exercise Ball 30 seconds es

6. Stabilization

  1. Ball Walks 20 yards

  2. Stability Bridge 22 seconds