These movements are the first compression drills you need to master in order to progress toward the handstand press entry (press to handstand).
Recommended sets: 3
Recommended reps: 10–15
When performing forward leans from the squat position, place your hands on the floor shoulder-width apart.
Recommended sets: 3
Recommended repetitions: 2–5
From a standing position, place your hands on the floor shoulder-width apart.
Recommended sets: 3
Recommended repetitions: 2-5
When performing the forward lean with leg lift, make sure to keep your elbows fully locked and your legs straight.
Recommended sets: 3
Recommended reps: 3–6
To perform the headstand entry from straddle, keep your legs fully extended at all times.
Recommended sets: 3
Recommended reps: 3–5
In the headstand entry with legs together, make sure to keep your legs fully extended throughout the entire movement.
Recommended sets: 3
Recommended reps: 3–5
Great exercise for warming up and improving shoulder mobility.
Recommended sets: 3
Recommended reps: 5–15
This is an excellent warm-up exercise that works scapular mobility through medial and lateral rotations.
Recommended sets: 3
Recommended reps: 5–15
Improve your shoulder mobility with this exercise.
Recommended sets: 1 to 2 during warm-up or active mobility
Recommended reps: 5–15
You can also perform shoulder dislocations using a broomstick.
Recommended sets: 1–2 during warm-up or active mobility
Recommended repetitions: 5–15
This exercise is the first step to strengthening the rotator cuff, a key group of muscles responsible for shoulder stability and overall shoulder health.
Recommended sets: 3
Recommended reps: 15 to 30 per arm
The Cuban rotation (also known as the Cuban press) is an excellent exercise for strengthening the rotator cuff, which is essential for maintaining shoulder stability and proper function.
Recommended sets: 3
Recommended reps: 15 to 30
This is a variation of the Cuban rotation exercise that includes conscious scapular activation through adduction (bringing the shoulder blades together).
Recommended sets: 3
Recommended reps: 15 to 30 using light weight.
In the one-arm scapular depression in hang, your goal is to align both shoulder blades at the level of the highest point of the movement.
Recommended sets: 3
Recommended duration: 15 to 30 seconds
In Jefferson curls, you can perform the variation with legs together or in a straddle position, but in both cases it is essential that the legs remain completely straight.
Recommended sets: 3
Recommended hold time: 10–30 seconds
Lie face down and begin to arch your back gradually while lifting your chin upward.
Recommended sets: 3
Recommended duration: 20 to 60 seconds holding the extended position
Lift your chin, depress and retract your shoulder blades, and begin to arch your back progressively.
Recommended sets: 3
Recommended reps: 5–10 slow and controlled per set
To perform core activation, stand against a wall with your knees slightly bent.
Recommended sets: 3
Recommended duration: Hold until you clearly feel your core activating.
In this exercise, the goal is to mobilize the vertebrae one by one with control and body awareness.
Recommended sets: 3
Recommended repetitions: 10–20
This exercise is part of joint mobility routines.
Recommended sets: 3
Recommended reps: 5–15