In the second variation, you should also place one of your legs on the wall and extend the other outward. Perform controlled leg switches, passing through the freestanding handstand.
Recommended sets: 3
Recommended duration: 10-15
In the third variation, place one of your legs on the wall and extend the other outward, as before. Bring the legs together and switch them while maintaining the freestanding handstand.
Recommended sets: 3
Recommended duration: 10-15
In the fourth variation, support yourself with both legs on the wall and then release them to maintain the freestanding handstand.
Recommended sets: 3
Recommended repetitions: 10-15 or hold for 30 to 60 seconds
To perform this exercise, you must support yourself on your forearms. Focus on all the key points you have learned. Maintain balance with your wrists and forearms. Keep your core and legs tight!
Recommended sets: 3
Recommended repetitions: 30 seconds
While performing the bent-arm handstand, bend your arms at a 90-degree angle. Support yourself with parallel arms. Make sure to keep your core and legs tight. Control your balance with your wrists.
Recommended sets: 3
Recommended repetitions: 30 seconds
When performing forward leans from the squat position, place your hands on the ground at shoulder width. Make sure your elbows are locked. Push the ground with your shoulders and position your head between them. Close your hips as much as possible. Open your legs from the closed position to straddle and return. Perform the forward leans in a controlled manner.
Recommended sets: 3
Recommended duration: 2-5
When performing forward leans from the standing position, place your hands on the ground at shoulder width. Make sure your elbows are locked. Push the ground with your shoulders and position your head between them. Close your hips as much as possible.
Recommended sets: 3-5
Recommended duration: 2-5
To perform the press to bent-arm handstand in straddle on the floor, keep your legs straight. Apply maximum compression, engage your abs, and gradually align your back.
Recommended sets: 3
Recommended repetitions: 2-5
To perform the press to bent-arm handstand with legs together on the floor, keep your legs straight. Apply maximum compression, engage your abs, and gradually align your back.
Recommended sets: 3
Recommended repetitions: 2-5
When performing the slightly bent-arm press to handstand, place your hands on the ground at shoulder width and assume the straddle position. From there, lean forward, push the ground with your shoulders, and compress your torso. Lift your hips and legs into a wide straddle. Slightly bend your arms and then extend them upon reaching the handstand.
Recommended sets: 3
Recommended repetitions: 2-5
When performing the press to handstand from an elevated surface, make sure your elbows are locked and your legs are straight. Lean forward with a rounded back, then push the ground with your shoulders and hands. Aim for maximum compression and lift your legs until reaching the handstand. Thanks to the elevated surface, the press to handstand will be easier.
Recommended sets: 3
Recommended repetitions: 2-5
Recommended repetitions: 2-5
Start the Russian push-ups with your hands shoulder-width apart. Depress and abduct your scapulae, lock your elbows, and engage your core and glutes. From this position, bend your arms alongside your torso, then slide or walk backward into a plank. Afterward, return by sliding or walking forward to the lowest point of the push-up and extend your arms.
Recommended sets: 3
Recommended repetitions: 10
To perform rollovers, rotate from the hollow body position to the superman position and vice versa, without letting your legs or hands touch the ground. Keep your legs together and your arms alongside your ears.
Recommended sets: 3
Recommended repetitions: 5
To perform explosive push-ups, depress and abduct your scapulae, lock your elbows, and engage your abs and glutes. From this position, bend your arms alongside your torso, then push forcefully so that your hands lift off the ground. Do not let your hips sag during the movement.
Recommended sets: 3
Recommended repetitions: 5-15
To perform elevated dips, place your hands on an elevated surface (such as parallel bars, benches, or rings) and extend your arms. Keep your core and glutes engaged, with your chest open and shoulders depressed. From this position, bend your elbows, lowering your body until your shoulders are level with your elbows, then push upward to fully extend your arms.
Recommended sets: 3
Recommended repetitions: hold for 5-15 seconds
In the straddle elbow lever, ensure your back is rounded and your elbows are resting on your hip bones. Position your legs in a tuck, then extend them into a wide straddle. Slightly extend your elbows to maintain balance. Your body should be parallel to the ground. Make sure the straddle is wide and stable.
Recommended sets: 3
Recommended repetitions: hold for 5-15 seconds
To perform bar pull-ups, grab the bar with your hands shoulder-width apart and palms facing forward. Start from an active hang position, depressing your scapulae and keeping your core and legs tight. From there, pull your body upward until your chin passes the bar, keeping your body aligned. Then lower yourself in a controlled manner back to the starting position.
Recommended sets: 3
Recommended repetitions: 5-12
To perform the kipping muscle-up on the bar, start the movement from a passive hang. Swing your legs, depress your scapulae, and perform a strong pull as your legs move forward. When your chest reaches the bar, lean your body forward and push with your arms parallel to the ground.
Recommended sets: 3
Recommended repetitions: 1-5
To perform the band-assisted muscle-up on the bar, place the band under the sole of your foot. Start the movement from a passive hang. Depress your scapulae and perform a strong pull. When your chest reaches the bar, lean your body forward and push until your arms are fully extended, keeping them parallel to the ground.
Recommended sets: 3
Recommended repetitions: 5-10