# 5-Day Skill & Strength

Handstand, Front Lever, L Sit


## Handstand / HSPU

### Warm Up

- 1 × 5-10min Warm Up

### Hauptskill

- 8 × 10-20s Handstand (Freestanding)
- 3 × 25-35s Wall Handstand Hold
- 4 × 3-5 Handstand Push-Up (Wall-Assisted)
- 3 × 10-20s L-Sit Hold
- 3 × 6-10 Pike Push-Up
- 3 × 20-30s Hollow Body Hold

### Sekundäre Übungen


## Front Lever - Specific Pull

### Warm Up

- 1 × 5-10min Warm Up

### Hauptskill

- 3 × 8-12s Front Lever (Tuck)

### Sekundäre Übungen

- 3 × 3-5 Pull-Up
- 4 × 5-8 Row (Tuck Front Lever) - Rings
- 3 × 20-30s Hollow Body Hold


## Legs

### Warm Up

- 1 × 5-10min Warm Up

### Hauptskill

- 4 × 4-6 Pistol Squat

### Sekundäre Übungen

- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 12-15 Band Hamstring Curl 
- 3 × 12-15 Single-Leg Calf Raise - Body Only


## Handstand / HSPU - Strength

### Warm Up

- 1 × 5-10min Warm Up

### Hauptskill

- 5 × 2-5 Handstand Push-Up (Freestanding)
- 6 × 10-20s Handstand (Freestanding)

### Sekundäre Übungen

- 3 × 10-20s L-Sit Hold
- 2 × 8-12 Pike Compression Lift (Seated)
- 3 × 6-10 Pike Push-Up
- 3 × 5-8 Chest-to-wall handstand shoulder taps
- 3 × 20-30s Hollow Body Hold


## Front Lever - Volume

### Warm Up

- 1 × 5-10min Warm Up

### Hauptskill

- 4 × 10-30s Front Lever (Tuck)
- 3 × 5-8 Row (Tuck Front Lever) - Rings

### Sekundäre Übung

- 4 × 5-10 Pull-Up
- 3 × 6-10 Scapular Pull-Up
- 2 × 25-35s Hollow Body Hold