Handstand For Beginners - Day 3

1. Perform the full warm-up from the PDF File


2. The Workout


Shoulder Opening Basic

A1: Hanging Ring Rotations 30 sec X 2. No rest perform A2.
A2: Shoulder Bench Opener 5 reps x 5 sec X 2. No rest perform A3.
A3: Band Shoulder Dislocations 10 reps X 2. 30 sec rest perform A1.

Perform total 2 rounds.


A1: Handstand back to wall one legged-kicks maxrep x 5 sec x 5 Sets. No rest perform A2.
A2: Wrist extensions 10 reps x 5 Sets. 45-60 sec rest perform A1.

Perform total 5 rounds.

B1: Handstand belly to wall 30-60 sec x 5 sets. No rest perform B2.
B2: Scapula push ups 10 reps x 5 sets . 45-60 sec rest perform B1.

Perform total 5 rounds.

C1: Planche lean to pike press 5=8 reps x 4 sets. No rest perform C2.
C2: Shoulder wall rotations 10 reps both sides x 4 sets 45-60 sec rest perform C1.

Perform total 4 rounds.

D1: Front support on rings 15-30 sec x 3 sets. No rest perform D2.
D2: Hanging leg-raises x 3 sets. 45 Sec rest perform D1.

Perform total 3 rounds.


A: Passive hang 30-60 sec x 1.
B: Band routine x 1.
C: Resistance Band Routine x 1.
D: Wrist Routine x 1.

Perform total 1 round.


#1 Miguel 2016-09-16 11:04
Bro, can I incorporate the workouts with leg days and gmb ring training? You gonna share the phase two free?

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