# Static Skill Practice

A focused skill session to build your handstand balance and L-sit strength — slow, deliberate holds that lay the foundation for serious calisthenics. Quality reps only today!

## Warm-Up & Mobility

- 2 × 30s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 30s Cat-Cow _(Slow, controlled breathing)_
- 2 × 30s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 8 Child's Pose to Cobra _(Flow slowly between positions)_
- 2 × 10 Scapular Push-Up _(Keep arms straight, protract and retract shoulder blades)_

## Handstand Skill Block

- 3 × 20s Wall Handstand Kick-Up _(Chest facing wall, focus on hollow body alignment)_
- 3 × 6 Plank (Shoulder Tap) _(Against wall, shift weight slowly each side)_
- 1 × Handstand Progression _(progression — pick your level)_

## L-Sit Skill Block

- 3 × 15s Tucked L-Sit _(Both legs tucked, shoulders depressed and protracted)_
- 3 × 10s L-Sit (Single-Leg) _(Each leg extended, alternate sides each set)_
- 1 × L-sit Progression _(progression — pick your level)_

## Accessory Strength

- 2 × 30s Dead Hang _(Relax shoulders then actively engage lats)_
- 2 × 25s Hollow Body Hold _(Lower back pressed into floor throughout)_

## Cool Down

- 1 × 45s Child's Pose _(Arms extended, breathe deeply)_
- 1 × 30s Chest Opener Stretch _(Interlace hands behind back, open chest upward)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_