The Handstand Workout You Can Do Anywhere
Warm Up:
Wrist Freestyle Warm Up – 60-90 seconds x 2-3 sets
Spiderman + Hamstring Stretch – 10/side alternating x 2-3 sets
Prep:
Alternate each exercise until you complete 3 sets of each. Rest as needed between each exercise to emphasize quality and technical execution over speed.
Pike Up From Kneeling (Floor) – 6 reps with 3-5s hold on each x 3 sets
Second Option: Pike Up From Kneeling – Box
Shoulder Opener – Knees – 10 reps + 30s hold on last rep x 3 sets
Can do on the floor, or any elevated surface
Crying Baby Raise – 10 with 1 second hold on each x 1 set, 6 with 5 second hold on each x 2 sets
Handstands:
Wall Facing Alignment Drill – 30-60 seconds x 3-5 sets; rest 2 minutes between sets
Any drill that is appropriate for your skill level can be substituted here. I personally find that this drill still maintains relevence to me, even as someone who can hold a one arm handstand. If freestanding handstands are a skill you can handle consistently, I would recommend completing all of these exercises including the alignment drill as preparation to warm up and prime the body to engage in the best way to execute your handstands effectively. Follow this up with 5-10 sets of a drill you can complete 10/10 successfully, such that you can focus on the quality of the drill and not simply hoping it works each time you kick up.
