• Emma Kittle

Handstand Prep Practice




My goal by the end of quarantine is handstand. Since we don’t know how long this will last......... I figured I’d start now and see how far a little practice everyday takes me 🤓 These are exercises I found on IG or have learned from other trainers I work with. I’ve been adding into them my other workouts and can already feel my strength and body awareness building.

Give these a try and let me know what you think! Also feel free to share other exercises that have helped you in the quest for press ✨✌🏽

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1. Warmup (5-10 reps: child pose / side car / mermaid tricep push-up / baby cobra / downward facing dog)

2. Pelvis Rocks (30 reps@sportcoreperformance#boyzup!!)

3. Dead Bug (3 exercises / 15 reps each side: same alternating / opposite alternating / I to X)

4. Shoulder Shrugs (20 tabletop / 20 kneeling pushup / 20 plank)

5. Pike Mountain Climbers (2 rounds of each: 10 flat / 10 piked)

6. Lateral Leg Slides (10 each side)

7. Lolasana Tucks (20 reps)

8. Dolphin to Downdog Pushups (20 reps) ⚡

9. Cooldown (10 breaths or 1 minute: puppy pose / scorpion 10 each side - 1 min hold straight arm - 1 min hold bent arm / shoulder rinse - 10 pumps / hold for 1 min)




1. Warmup (5-10 reps: child pose / side car / mermaid tricep push-up / baby cobra / downward facing dog)




2. Pelvis Rocks (30 reps@sportcoreperformance#boyzup!!)



3. Dead Bug (3 exercises / 15 reps each side: same alternating / opposite alternating / I to X)


4. Shoulder Shrugs (20 tabletop / 20 kneeling pushup / 20 plank)


5. Pike Mountain Climbers (2 rounds of each: 10 flat / 10 piked)


6. Lateral Leg Slides (10 each side)


7. Lolasana Tucks (20 reps)


8. Dolphin to Downdog Pushups (20 reps) ⚡


9. Cooldown (10 breaths or 1 minute: puppy pose / scorpion 10 each side - 1 min hold straight arm - 1 min hold bent arm / shoulder rinse - 10 pumps / hold for 1 min)


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emma kittle

Padre Island, TX

Nashville, TN

San Jose, CA  

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