# Lock in

Handstand Progression

## Monday (Push + Handstand)

Arm Circle · Shoulder Roll · Wrist Circle · Cat-Cow · High Knees · Wall Walk · Wall Handstand Hold · Frog Stand · Crow Pose · Push-Up · Pike Push-Up · Dip (Chest Version) · Push-Up (Diamond) · Plank · Hollow Body Hold · Leg Raise

### Workout

- 1 × 20 Arm Circle
- 1 × 20 Shoulder Roll
- 1 × 20 Wrist Circle
- 1 × 10 Cat-Cow
- 1 × 30s High Knees
- 1 × 5 Wall Walk
- 3 × 30s Wall Handstand Hold
- 3 × 20s Frog Stand
- 3 × 15s Crow Pose
- 4 × 12 Push-Up
- 3 × 8 Pike Push-Up
- 3 × 12 Dip (Chest Version)
- 2 × 1 Push-Up (Diamond)
- 3 × 1-60s Plank
- 3 × 1-45s Hollow Body Hold
- 3 × 1-15 Leg Raise


## Tuesday (Pull + Legs)

Arm Circle · Wrist Circle · Pull-Up · Dead Hang · Bodyweight Squat · Split Squat · Glute Bridge (Single-Leg) · Calf Raise

### Workout

- 1 × 20 Arm Circle
- 1 × 20 Wrist Circle
- 5 × 0 Pull-Up
- 3 × 0s Dead Hang
- 3 × 20 Bodyweight Squat
- 3 × 10 Split Squat
- 3 × 15 Glute Bridge (Single-Leg)
- 3 × 20 Calf Raise


## Thursday (Full Body + Handstand)

Arm Circle · Wrist Circle · Wall Walk · Wall Handstand Hold · Frog Stand · Crow Pose · Push-Up · Pull-Up · Pike Push-Up · Bodyweight Squat · Plank · Hollow Body Hold · Side Plank

### Workout

- 1 × 20 Arm Circle
- 1 × 20 Wrist Circle
- 4 × 0 Wall Walk
- 3 × 30 Wall Handstand Hold
- 3 × 30s Frog Stand
- 3 × 20s Crow Pose
- 3 × 0 Push-Up
- 5 × 2 Pull-Up
- 3 × 8 Pike Push-Up
- 3 × 20 Bodyweight Squat
- 3 × 60s Plank
- 3 × 45s Hollow Body Hold
- 3 × 30s Side Plank


## Friday (Legs + Athleticism)

Split Squat · Lunge (Walking) · Glute Bridge (Single-Leg) · Wall Sit · Jump Squat · Standing Broad Jump · Crunch (Reverse) · Hollow Body Hold

### Workout

- 3 × 12 Split Squat
- 3 × 12 Lunge (Walking)
- 3 × 15 Glute Bridge (Single-Leg)
- 3 × 60 Wall Sit
- 3 × 8 Jump Squat
- 3 × 6 Standing Broad Jump
- 3 × 12 Crunch (Reverse)
- 3 × 45s Hollow Body Hold