# Handstand Prep

You'll build the foundations for your first handstand — strong wrists, a tight body line, and the confidence to go upside down safely against the wall.

## Warm-up

- 1 × 30s Wrist Circle _(Slow, controlled circles each direction)_
- 1 × 30s Wrist Forward and Back Bends _(Gentle — feel the stretch in your forearms)_
- 1 × 8 Scapular Push-Up _(Protract fully at the top)_

## Skill Work

- 3 × 20s Hollow Body Hold _(Press lower back flat — squeeze everything)_
- 3 × 20s Wall Forearm Press Hold _(Forearms flat, push the wall away)_
- 3 × 10s Wall Walk _(Walk feet as high as comfortable — hold the top for 2s)_
- 3 × 15s Wall Handstand Hold _(Chest faces wall — stay tight, breathe)_

## Cool-down

- 1 × 40s Wrist Flexibility Stretch _(Palms down on floor, gently rock forward)_
- 1 × 40s Child's Pose Lat Stretch _(Breathe into your back — let shoulders melt)_