Advanced Calisthenics B: Handstand Holds & Broad Jumps

The workout

1. 1

   Incline Wall Plank with Rock

   60s

   Plank with arms on a wall or incline surface, rocking forward and back. Activates core and shoulders.

2. 2

   Plank Shoulder Tap to Hold

   60s

   In plank, tap opposite shoulder and hold briefly. Builds anti-rotation strength and core stability.

3. 3

   Handstand Kick-Up to Hold

   45s

   Kick into a wall-supported handstand and hold. Trains balance, strength, and overhead control.

4. 4

   Broad Jump to Skater Step

   3 × 12

   Broad jump forward, then perform a lateral skater step. Develops explosive power and lateral movement.

5. 5

   Incline Plank Reach Under and Hold

   3 × 12

   From an incline plank, reach one arm underneath and pause. Strengthens obliques and challenges core stability.

6. 6

   Bridge Walk-Out with Arm Raise

   3 × 12

   Walk feet outward from bridge position and raise one arm. Combines posterior chain strength and trunk control.

7. 7

   Wall Sit with Overhead Press March

   45s

   Hold wall sit while pressing arms overhead and alternating high knee march. Full-body isometric control.

8. 8

   Wall Chest Opener Stretch

   30s

   Place palm and forearm against a wall and rotate body away. Stretches the chest and improves posture.

9. 9

   Thread-the-Needle Stretch

   30s

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

10. 10

    Wall Lat Reach Stretch

    30s

    Stand facing a wall, place hands high, and push hips back while lowering chest. Stretches the lats and shoulders.