Pike Handstand to 45° Front Support

• Make sure that shoulders are past hands on the 45° front support. 

45° Front Support

• Make sure that shoulders are past hands on the 45° front support. 

• Static Hold

Pike Handstand Push Up

Handstand Pushup

Chin Up / Pull Up

Inverted Hang Lower Down

Leg Lift to Inverted Hang

Dips

• Lower bely button to bar and press back to support

Press Downs

• Push bar down to knees and lower back to hips. 

Shoulder Taps

• From front support, lift one arm to touch opposite shoulder.

• Tap shoulders without the torso wobbling or shifting side to side. 

Push Up

• Lower nose to the floor and press back to front support.

Handstand Walking Forwards

Handstand Walking Backwards

Shoulder Extensions

• Core must be stabilized during entire movement

Bentover Rows

• Back must be parallel to floor

• Back should be slightly arch to eliminate rounding

Dead Lifts

• Hinge at the hips while keeping back flat or slightly arched. 

• Do not round back during exercise

Single Leg Kick to Handstand

• Kick as hard s possible into the handstand and quickly tense to stop in handstand position. 

• Rep on the right and left leg.

Pike Bounce Handstand

Inverted Hang

Chin Hang

L - Hang

Pike Hang

Handstand Shape Lying Down

• Hips press flat into the floor lifting knees off the ground.

• Armpits press into the floor causing the middle of the back to round. 

• Head and Eye look to Hands

Plank Hold

• Hips are lower then shoulders

• Back is flat or round

Single Leg Plank

• Hold on the right leg and the left leg.

Front Support

Super Plank

• Core shape is round with body as low to the ground as possible

Down Position Hold

• Static hold on the down position of a push up

Side Plank Lift

• Keep hips flat when lifting leg and holding. 

• Free leg toe should face forwards or down

Side Plank

• Hips should be flat and open

• Head remains neutral

Lying Down Handstand Shape

• The wider the gap the more difficulty the exercise.

Handstand Lean

• The height of the block should be between mid back and shoulders

• There should be apx. 10° lean to apply falling tension on the front side of the athete

Wall Handstand

Wall Inverted Cat

Wall Handstand Backside

Wall Arched Handstand Back Facing

Wall Arch Handstand Front Facing