Handstand Balance Builder

Exercises

A breakdown of all exercises in this workout.

Dynamic Wrist Stretches Sequence

1 sets x 8 reps

Second

Dynamic Wrist Stretches Sequence

1 sets x 8 reps

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders.
2. Rotate your hands through different positions, including fingers forward, outward, backward, and palms facing up as comfortable.
3. Gently shift your body weight forward, backward, and side to side in each position.
4. Move only within a comfortable range without forcing the stretch.
5. Breathe steadily while mobilizing all sides of the wrists.

How to Perform

No description found

Wrist CARs

1 sets x 5 reps

Second

Wrist CARs

1 sets x 5 reps

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Stand or kneel with one arm extended in front of you.
2. Keep your forearm still.
3. Slowly rotate your wrist through its largest comfortable circle.
4. Move through flexion, extension, radial deviation, and ulnar deviation while maintaining control.
5. Complete all repetitions in one direction before reversing.
6. Repeat on the opposite wrist.

How to Perform

No description found

Wrist Palm Push-Up

2 sets x 10 reps

Second

Wrist Palm Push-Up

2 sets x 10 reps

15s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your palms flat on the floor and your fingers pointing forward.
2. Keep your elbows straight and brace your core.
3. Gently lift the heel of your palms while keeping your fingers pressed into the floor.
4. Lower your palms back down with control.
5. Move only through your wrists while keeping your shoulders stable.
6. Repeat for controlled repetitions without shifting excessively through your body.

How to Perform

No description found

Banded Shoulder Pass Throughs

1 sets x 8 reps

Second

Banded Shoulder Pass Throughs

1 sets x 8 reps

rest

Equipment

Thera-Band

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

Thera-Band

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Begin in a tall kneeling seated position with hips resting on your heels.
2. Hold a resistance band with both hands using a wide overhand grip.
3. Sit tall with your ribs stacked over your pelvis and core lightly engaged.
4. Keep your elbows straight as you raise the band overhead.
5. Slowly continue moving the band behind your body as far as your shoulder mobility allows.
6. Pause briefly at your end range while maintaining control.
7. Bring the band back over your head to the starting position.
8. Repeat smoothly without changing your posture.

How to Perform

No description found

Overhead Shoulder Elevation with Plate

1 sets x 10 reps

Second

Overhead Shoulder Elevation with Plate

1 sets x 10 reps

15s

rest

Equipment

Weight Plate

Focus

Movement Control, Stability, Strength, Warm-Up / Activation

Equipment

Weight Plate

Focus

Movement Control, Stability, Strength, Warm-Up / Activation

How to Perform

1. Sit on your heels holding a weight plate overhead with both hands, keeping your elbows straight.
2. Position your head between your arms with your eyes looking up between your hands.
3. Brace your core and keep your ribs stacked over your pelvis.
4. Actively elevate your shoulders by reaching the weight toward the ceiling.
5. Slowly lower your shoulders back down while keeping your arms fully extended.
6. Repeat the elevation movement without bending your elbows or arching your lower back.
7. Maintain controlled breathing throughout each repetition.

How to Perform

No description found

Wall Overhead Stretch (Dynamic)

2 sets x 8 reps

Second

Wall Overhead Stretch (Dynamic)

2 sets x 8 reps

15s

rest

Equipment

Wall

Focus

Not defined

Equipment

Wall

Focus

Not defined

How to Perform

1. Stand facing a wall with your hands placed shoulder-width apart at approximately hip height.
2. Step your feet back until your arms are straight and your torso is roughly parallel to the floor.
3. Keep your hands fixed against the wall throughout the exercise.
4. Engage your core and gently tuck your ribs to avoid arching your lower back.
5. Push your chest down toward the floor by allowing your shoulders to flex overhead while keeping your elbows straight.
6. Pause briefly at your comfortable end range.
7. Press through your hands to return your chest slightly away from the wall, reducing the stretch without moving your hands.
8. Continue moving slowly in and out of the stretch with control while maintaining steady breathing.

How to Perform

No description found

Standing Facing Wall Pelvic Tilt

2 sets x 8 reps

Second

Standing Facing Wall Pelvic Tilt

2 sets x 8 reps

30s

rest

Equipment

Wall

Focus

Cool Down, Movement Control, Warm-Up / Activation

Equipment

Wall

Focus

Cool Down, Movement Control, Warm-Up / Activation

How to Perform

1. Stand facing a wall with your hands overhead resting against it.
2. Position your feet about hip-width apart and soften your knees slightly.
3. Brace your core and gently tuck your pelvis underneath you into a posterior pelvic tilt.
4. Slowly return to a neutral pelvis without excessively arching your back.
5. Repeat with slow, controlled movements while keeping your ribs stacked over your pelvis.
6. Avoid shifting your weight or bending excessively through your knees.

How to Perform

No description found

Wall Plank – Feet on Wall

2 sets x reps

Second

Wall Plank – Feet on Wall

2 sets x reps

45s

rest

Equipment

Wall

Focus

Skill, Stability

Equipment

Wall

Focus

Skill, Stability

How to Perform

1. Face away from a wall and place both feet against it.
2. Walk your hands forward until your body forms a straight line from head to heels.
3. Position your shoulders directly in line with your ears.
4. Push the floor away to fully elevate your shoulders without shrugging your neck.
5. Brace your core by pulling your ribs down and lightly tucking your pelvis.
6. Lean your body slightly toward the floor until your shoulders are in line with your ears.
7. Hold the position while maintaining a straight body line and steady breathing.
8. Lower and rest with control.

How to Perform

No description found

Handstand Tuck Wall Jumps

2 sets x 6-8 reps

Second

Handstand Tuck Wall Jumps

2 sets x 6-8 reps

rest

Equipment

Wall

Focus

Movement Control, Skill, Stability, Strength

Equipment

Wall

Focus

Movement Control, Skill, Stability, Strength

How to Perform

1. Stand facing away from a wall with your hands placed on the floor about 6–12 inches from the wall.
2. Kick both feet off the floor together, bringing your knees into a tucked position.
3. Lightly tap the wall with your feet while keeping your shoulders elevated.
4. Land softly back on both feet with control.
5. Repeat each jump while maintaining a rounded upper back and engaged core.
6. Avoid kicking excessively hard into the wall.

How to Perform

No description found

Handstand Box Hold Variation (Tuck)

2 sets x reps

Second

Handstand Box Hold Variation (Tuck)

2 sets x reps

45s

rest

Equipment

Plyo Box

Focus

Skill, Stability, Strength

Equipment

Plyo Box

Focus

Skill, Stability, Strength

How to Perform

1. Place your hands on the floor shoulder-width apart with your feet supported on a box behind you.
2. Walk your feet onto the box and bring your knees toward your chest into a tuck position.
3. Press firmly through your hands and elevate your shoulders away from your ears.
4. Shift your weight forward into your hands while maintaining a rounded upper back and engaged core.
5. Hold the position while keeping your hips stacked over your shoulders as much as possible.
6. Maintain controlled breathing and avoid collapsing through your shoulders.
7. Lower down with control when finished.

How to Perform

No description found

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About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

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Workout Duration

Workout Availability

Equipment

Exercises

Dynamic Wrist Stretches Sequence

Wrist CARs

Wrist Palm Push-Up

Banded Shoulder Pass Throughs

Overhead Shoulder Elevation with Plate

Wall Overhead Stretch (Dynamic)

Standing Facing Wall Pelvic Tilt

Wall Plank – Feet on Wall

Handstand Tuck Wall Jumps

Handstand Box Hold Variation (Tuck)

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Handstand Balance Builder