The mission
Daily wall holds, shoulder prep and balance drills. By Day 30, you're holding 10s freestanding.
Daily task
5 min of structured handstand practice.
When
Morning when fresh, never tired or fatigued. Carpeted floor or grass.
The technique
Step by step.
- 01Wrist prep: 2 min, knuckle push-ups, wrist circles, palm pulses.
- 02Hands shoulder-width, fingers spread, fingertips slightly clawing.
- 03Hollow body: ribs down, glutes squeezed, legs together pointing up.
- 04Balance with fingertips, not whole hand, like piano keys.
Day by day
Your plan.
Pick your level. Every day shows you exactly what to do, set by set.
Back-to-wall + toe-tap balance reps off the wall.
W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5
The rules
Play fair.
- 5 minutes of practice every day, no off days.
- Wrist prep before every session, non-negotiable.
- Film your best hold once per week.
Common mistakes
Avoid these.
- Skipping wrist prep, guaranteed wrist pain by Day 5.
- Banana back, break this with hollow-body drills daily.
- Fear of falling, learn the cartwheel exit on Day 1.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.