Calisthenics Handstand Classes

Source: My personal notes on routines from handstand classes

Handstand Classes 2022-01-09

• Warm up 1
  • 10 jumping jacks
  • 5 lunge twists each side
  • 10 each side Greatest stretch of all time (GSOAT) - lunge, reach to ground, reach to sky
  • 10 squats
  • Repeat continuously for 2 mins
• Warm up 2
  • 10 shoulder flosses
  • 20 hollow boat rocks
  • 10 scapulas push-ups
  • 5 airplanes each side
  • Repeat continuously for 2 mins
• Stretching
• Backbend, handstand exercises

Handstand Classes 2021-08-15

Warm Up

• Jogging
• Joint rotations
• Jumping Jacks
• Inch worms
• Stretching

Splits

• Pyramid fold to lunges
• Back leg raises
  • 10 lifts on each side
  • Hold 10 seconds
• Splits
  • Isometrics
  • Full split on each side and side splits

Bridges

• Prone, turtle back
• Puppy dog stretch on wall + isometric
• 30-60s handstands straight
• handstands straddle
• Scorpion stretches
• Quad stretch (bum, leg against wall), knee on floor
• 5 x bridge + number 4 cross leg stretch and plow pose

Reference

Handstand Classes 2021-04/05

Warmup

1. Dance / running in place
2. Hip circles, joint rotations
3. Jumping jacks (high/low impact)
4. Inch worms in place
5. Full body stretching
   1. Runner’s lunge, pyramid fold, hamstring curl hold
   2. 1 leg kick ups

Core 1

1. 40 sec handstand hold
2. Hollow body hold (lower back stay on floor), tuck if necessary
3. 2 x Bicep curl with book in table top belly facing down, 3 kick ups on 1 leg

Core 2

1. Shoulder shrugs x 3 - downward dog, high plank, plank
2. Finger push ups in table top belly down, kneeling plank
3. Hollow body holds
4. Hollow body sideways rocks

Finisher

1. T holds handstands (1 foot on wall, other leg 90 degrees from wall)
2. Child’s pose arm lifts x 5, forehead to ground
3. 2 x tuck jumps + Superman to lat pull down x 5

See Also

• Calisthenics Workouts - Calisthenics Workouts

Reference

Workout class files:

• 2021-04-25 and 05
• 2021-08-15