Theme: Getting Inverted & Building Control
Goal: Develop strength, confidence, and control to walk up the wall, kick up into a handstand, and shift weight on the hands
Duration: ~10–15 Minutes Each Session
Focus: Wall Walks • Kick-Ups • Shoulder Taps • Weight Transfers
All Levels Welcome – Scaled Up or Down
Goal: Practice walking up the wall safely and confidently while holding an active body position
▫️ 10 Bear Crawls (forward + backward)
▫️ 10 Banded Overhead Presses
▫️ 10-second Plank or Handstand Hold
▫️ 2–4 Wall Walks (control chest position and core)
▫️ 10 Shoulder Taps in Pike or Plank
▫️ 1 Around the World (walk 1/2 way around a box in pike position and then back)
Rest 30–60 sec between rounds
Scale Down:
▫️ Wall Walk – Only Walk 1/2 way
▫️ Shoulder Taps – Do in plank or from knees
▫️ Around the World – Instead of Walking, just shift weight back and forth
Scale Up:
▫️ Wall Walk – 3 sec pause at top
▫️ Shoulder Taps – In Wall Facing Handstand
▫️ Around the World – 2x
▫️ Puppy Pose + Wrist Stretch (1 min each)
Goal: Improve kick-up technique and practice shifting weight side to side in handstand positions
▫️ 10 Seal Walks (use sliders or socks)
▫️ 10 Banded Shoulder Press
▫️ 5 Donkey Kicks (Small kick up w/ lunge → small hop)
▫️ 3–5 Kick-Up Attempts to Wall (focus on control, tap the wall softly)
▫️ 5–10 Weight Shifts in Box Pike Position
▫️ 16 Alternating Overhead Dumbbell Press (non-moving arm is fully extended overhead)
Rest as needed
Scale Down:
▫️ Kick-Up – Donkey Kicks like warm up
▫️ Weight Shifts – Use plank or bear crawl position
▫️ DB Press – Seated or use lighter weight
Scale Up:
▫️ Kick-Up – Free Standing (Just try it!)
▫️ Weight Shifts – Wall Facing Handstand
▫️ DB Press – Increase weight
▫️ Lat Wall Stretch + Neck Rolls (1 min each)
Goal: Reinforce shoulder control upside down and practice longer holds with small movements
▫️ 5 Inchworms
▫️ 10 Scap Push-Ups
▫️ 20-sec Hollow Hold
▫️ 20–30-sec Wall Facing Handstand Hold (tight hollow body)
▫️ 10 Pike Shoulder Taps (feet on box or floor)
▫️ 1–2 Around the Worlds (walk 1/2 way around a box in pike position and then back)
Rest as needed
Scale Down:
▫️ Wall Hold – Use box pike or partial wall walk
▫️ Shoulder Taps – Do in partial wall walk or plank
▫️ Around the World – 1/2 Way
Scale Up:
▫️ Wall Hold – Free standing if possible OR try to drift off wall
▫️ Shoulder Taps – Wall Facing Handstand
▫️ Around the World – x2
▫️ Wrist Circles + Thoracic Foam Rolling (1–2 min)
✅ Focus on tight, hollow body and pressing tall through shoulders
✅ Cue “eyes between hands, ribs down” to stay stacked
✅ Prioritize consistency, not just inversion
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