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Handstand Mastery

by miksvell

Program Description

Unlock the art of balance and strength with the Handstand Mastery program! Over 18 weeks, you'll engage in daily 30-minute workouts designed to build your bodyweight skills and athleticism, all from the comfort of home. Suitable for beginners to intermediates, this program focuses on progressive techniques that will enhance your core stability and upper body strength, paving the way to confidently hold your handstand. Get ready to elevate your fitness journey and defy gravity!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 19, 2025 01:03
  • Last Edited
    Jul 19, 2025 01:07
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
1
1 mins
-
2
Wall Float Drill
1
5 mins
-
3
Heel Pull Drill
1
5 mins
-
4
Plate + Foam Roller Line Drill
3
0.5 mins
-
5
Plank To Wall Plank
3
20 reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3
6 reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3
6 reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5
1 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-
Day 2
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-
Day 3
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-
Day 4
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-
Day 5
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-
Day 6
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-
Day 7
1
Crow Pose
1 Set
1 mins
-
2
Wall Float Drill
1 Set
5 mins
-
3
Heel Pull Drill
1 Set
5 mins
-
4
Plate + Foam Roller Line Drill
3 Sets
0.5 mins
-
5
Plank To Wall Plank
3 Sets
20 Reps
-
6
45° Handstand Hold Drill (Half Wall Walk Position)
3 Sets
0.3 mins
-
7
Pike Walk Over Plate (On Box)
3 Sets
6 Reps
-
8
Lateral Handstand Walk Over Plate (Against Wall)
3 Sets
6 Reps
-
9
Wall Facing Walk-Out (Controlled Overbalance Walk)
5 Sets
1 Reps
-