# Handstand Basics

Today is all about building the foundation of two powerful skills — the handstand and hollow body. You'll move slowly, hold steady, and focus on feeling every position. Quality reps now mean big gains later!

## Warm-Up

- 2 × 20s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 30s Cat-Cow _(Slow and controlled breathing)_
- 2 × 20s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 8 Scapular Push-Up _(Keep arms straight, move only shoulder blades)_
- 2 × 6 Dead Bug _(Each side, lower back pressed to floor)_

## Skill Block 1 — Hollow Body Progression

- 3 × 20s Hollow Body Hold _(Chin tucked, lower back flat, knees hugged in)_
- 3 × 15s Hollow Body Hold _(Arms overhead, legs straight and together, brace hard)_
- 2 × 8 Hollow Body Hold _(Maintain the hollow shape throughout, no breaking at hips)_

## Skill Block 2 — Handstand Wall Hold Progression

- 3 × 20s Wall Plank Hold _(Feet on wall, body straight, shoulders stacked over wrists)_
- 3 × 15s Wall Handstand Hold _(Chest facing wall, squeeze hollow body shape, push floor away)_
- 3 × 5 Wall Handstand Kick-Up _(Controlled kick, hold 2–3 sec at top each rep)_

## Cool Down

- 1 × 40s Child's Pose _(Arms extended, breathe into lower back)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 40s Seated Forward Fold _(Relax neck, breathe deeply)_