# Handstand & Core Practice (Copy)

Today is all about building the skills that will unlock your future training — expect focused, deliberate holds that challenge your body control and awareness. It's low volume, high quality, and deeply satisfying when you nail the positions.

## Warm-Up

- 1 × 120s Jump Rope
- 1 × 10 Shoulder Circle
- 1 × 10 Cat-Cow
- 1 × 10 Wrist Circle
- 2 × 10 Scapular Push-Up
- 2 × 8 Dead Bug

## Skill Block 1 – Hollow Body

- 3 × 30s Hollow Body Hold
- 2 × 8 Hollow Body Hold

## Skill Block 2 – Wall Handstand

- 3 × 30s Wall Handstand Hold
- 2 × 6 Plank (Shoulder Tap)

## Accessory – Supporting Strength

- 2 × 8 Pike Push-Up
- 2 × 30s Plank

## Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Wrist Flexor Stretch
- 1 × 30s Supine Spinal Twist