Duration: 40 minutes
Intermediate routine focused on developing balance, control, and confidence in inverted positions.
The session begins with shoulder, wrist, and neck preparation to safely support bodyweight on the hands, forearms and head. The main section progressively builds inversion skills through kick-ups, crow pose, headstand, and multiple handstand variations. Each exercise emphasizes alignment, core engagement, and active shoulders to maintain stable positions upside down.
Use the crow pose and headstand to build balance awareness before progressing to handstands and forearm stands.
Only log successful sets, for example if you kick up 7 times into a handstand and manage to hold it once for 10 seconds, then log one set of 10 seconds (ignore the failed attempts).
The goal is to gradually increase hold times, improve body alignment, and develop comfort while inverted. Consistent practice will build the strength and coordination needed for longer and more controlled handstands.