Choose 4-5 exercises from below and perform 3-5 rounds with the following rep scheme: gymnastic movements, 3-5 reps each; Kettlebell/Barbell movements, 10 reps each; static hold positions, maintain each for 10-12 seconds. The warmup should last about 15 minutes and the focus should be on quality. Do not move up in difficulty until you can perform ALL rounds and reps with perfect form!
Attempts Kicking up to Handstand
Tripod or Frogstand
Overhead squats (men’s/women’s bar, training Bar, PVC)
Kettlebell deadlifts (55/35)
Kipping Pullup attempts
Strict pull-ups (band assisted if necessary)
Kettlebell swings (55/35)
-The tripod is a basic headstand with knees resting on the elbows. In case of a prior neck injury, skip this step altogether. If the tripod is too easy, perform a frog stand.
-Review the basic Handstand Support Positioning if you are uncomfortable kicking up to a handstand.
-Strict Pullups should reinforce a hollow body position through a full range of motion.