Advanced Calisthenics J: Handstand Kick Rebounds & Lunge Twist Knee Reaches

The workout

1. 1

   Wall Walk Prep

   60s

   Start in a plank and walk feet closer toward the wall, lifting hips. Prepares shoulders and body for inverted positions.

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 Rebound

   3 × 10

   Kick into a handstand and rebound back down. Builds dynamic shoulder and trunk control.

4. 4

   Lunge Twist to High Knee Reach

   3 × 12

   Lunge with torso twist, then rise into knee drive and reach overhead. Trains full-body flow and power.

5. 5

   Wall Slide Pull and Press

   3 × 12

   Slide arms upward, pull into W, then press overhead. Combines scapular strength and mobility.

6. 6

   Bridge Curl to Tuck Hold

   3 × 12

   Curl heels in, then bring knees toward chest and hold. Engages glutes, hamstrings, and deep core.

7. 7

   Wall Sit with Overhead Press Pulse

   45s

   Hold wall sit while pulsing arms overhead. Full-body postural endurance challenge.

8. 8

   Wall Lat Reach Stretch

   30s

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

9. 9

   Wall Chest Opener Stretch

   30s

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

10. 10

    Child's Pose Stretch

    30s

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