Advanced Calisthenics G: Handstand Shoulder Taps & Side Step Bounds

The workout

1. 1

   Incline Plank Arm Extension Hold

   60s

   From an incline plank, extend one arm forward and hold briefly. Builds core stability and challenges balance.

2. 2

   Wall Pike Hold

   60s

   Feet on wall, hips high in pike position. Builds shoulder strength and prepares for inversion.

3. 3

   Handstand Kick to Shoulder Tap

   3 × 10

   Kick into handstand and tap alternate shoulder while holding. Enhances full-body balance and control.

4. 4

   Side Step Bound to Pause

   3 × 12

   Perform lateral bound and stick the landing. Develops explosive lateral power and stability.

5. 5

   Incline Plank Walk with Reach

   3 × 10

   Walk hands in incline plank and pause to reach forward. Strengthens shoulders and core under load.

6. 6

   Wall Sit with Shoulder Blade Squeeze

   45s

   Hold wall sit and squeeze shoulder blades together. Reinforces posture and scapular strength.

7. 7

   Bridge Curl Pause to Extension

   3 × 12

   Bridge up, curl in, pause, then extend legs. Combines strength with isometric control.

8. 8

   Child's Pose Stretch

   30s

   Sit back from all fours with arms extended. Stretches spine, hips, and shoulders.

9. 9

   Standing Forward Fold

   30s

   Stand tall, then hinge at the hips to reach toward the floor. Stretches the hamstrings and lower back.

10. 10

    Thread-the-Needle Stretch

    30s

    Reach one arm under the body while in tabletop. Stretches upper back and relieves shoulder tension.