2026 Strength & Skill Framework

Project Overview

The 2026 Strength & Skill Framework · Build Strength. Build Skill. Build Control.

Primary Outcome

• Walk on your hands 3–5 metres across the gym floor by December 2026.

Key Strength Targets

• 5 strict pull-ups
• 10 strict press-ups
• 5 strict dips (clean shoulder position)

Handstand & Skill Targets

• 10-second freestanding handstand hold
• 60-second chest-to-wall handstand hold
• 300× 10-minute micro-sessions in 2026

📊 2026 Progress

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Foundations

Dec – Feb

Inversion Comfort

Mar – May

Static Handstand

Jun – Aug

Walking Mechanics

Sep – Nov

📅 Today's Workout

Foundations Session 1

🏷️ Skill Development 🔥 Beginner ⏱️ For Quality

Date & Time

Saturday, Nov 30, 2025 @ 8:00 AM

Location

Gym

Duration

10 minutes

Workout Essentials

📋 Instructions

Wrist rocks 2×12
Palm lifts 2×12
Fingertip holds 2×10-15s
Scap push-ups 2×10
Box pike hold 2×20-25s
Wall plank 2×30s
Wall walks to halfway 2 slow reps

🧰 Equipment

Floor space
Wall
Yoga mat
Box/bench

🔧 Scaling

Reduce hold times if wrists fatigue
Use higher box for pike holds
Skip wall walks if not comfortable inverted

📝 Coaching Cues

Focus on quality over speed
Keep wrists neutral
Engage shoulders throughout pike holds
Wall walks should be controlled
Pause at each step

🎯 1-Hour Deep Session

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📚 Movement Library

Browse all movements used in The 2026 Strength & Skill Framework

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Where I Train & Summary

Saturday

AM (Morning)

Sunday

AM (Morning)

Monday

PM (Evening)

Thursday

PM (Evening)

🏋️ Gym = Skill work (inversion, balance, walking)

🏢 Work = Support work (wrist, shoulder, scapula)

🏠 Home = Optional booster

This structure fits perfectly into my existing weekly routine and maximises progress toward my December 2026 handstand walk goal.

Workouts I Can Do in the Office

▼

These are office-friendly 10-minute sessions that require no floor work, no rolling around, and no inversions. They are designed to build wrist resilience, shoulder stability, and core control while looking completely normal in a workplace environment.

Desk Wrist & Forearm Prep

⏱️ 10 minutes 🖥️ Desk edge

Build wrist tolerance needed for handstands

Desk wrist leans — 3×12
Desk palm lifts — 3×12
Desk fingertip holds — 3×10s
Forearm flexor extensions against desk — 2×10

Standing Scapular Strength

⏱️ 10 minutes 🧱 Wall

Shoulder stability without using the floor

Standing scap push-ups (against wall) — 3×12
Wall slides ("Y" overhead motions) — 3×10
Serratus punches — 3×12
Band external rotations (optional) — 2×12 each arm

Desk "Handstand Muscles" Strength

⏱️ 10 minutes 🖥️ Desk + optional band

Train handstand muscles while standing

Desk lean hold (standing incline plank) — 3×20s
Straight-arm desk shrugs — 3×12
High-angle push-ups on desk — 2×10
Band overhead pull-aparts — 2×12

Standing Core Activation

⏱️ 10 minutes ✋ No equipment

Build hollow-body control without lying on the floor

Standing "ribs down" hold — 5×10s
Standing pelvic tilt pulses — 3×10
Standing oblique brace — 3×10s per side
Standing controlled knee lifts — 2×12

Shoulder Maintenance Micro-Session

⏱️ 5–10 minutes ✋ No equipment

Keep shoulders healthy for overhead work

Arm circles — 2×20
Scap elevation/depression — 2×12
Shoulder CARs — 2×5 each direction
Chest openers — 2×10

Quick Wrist Reset

⏱️ 5 minutes 🖥️ Desk or wall

Fast wrist recovery between desk work

Wrist circles — 2×10 each direction
Prayer stretches — 2×15s
Reverse prayer stretches — 2×15s
Fist clenches with finger extensions — 2×10

Note: All movements appear discreet and normal in an office environment. No floor, no kneeling, no inversion, no awkward positions. Session duration remains 10 minutes or less.

Ad-hoc Exercises

▼

Quick, plug-and-play drills you can drop into warm-ups or random spare moments.

Wrist Rocks

📍 Anywhere with floor space

Shift weight forward/back to build wrist tolerance.

Palm Lifts

📍 At desk or on floor

Strengthens finger flexors and wrist stability.

Scap Push-ups

📍 Home or gym

Keeps shoulders strong and stable for overhead work.

Box Pike Hold

📍 Bench/box/sofa

Practice inverted loading safely with hips over shoulders.

Desk Lean Holds

📍 Home or office

Incline hold against desk to train straight-arm strength.

Wall Serratus Reach

📍 Any wall

Press forearms lightly into wall and reach upward to train serratus control.

Wall Plank

📍 Near a wall

Beginner inversion confidence and core stiffness.

Fingertip Holds

📍 Desk edge or floor

Trains balance corrections through the hands.

Full 12-Month Handstand Plan

12-Month Handstand Walk Plan (Dec 2025 → Dec 2026)

🎯 Goal: By December 2026, be able to handstand walk across the gym.

Assumptions:

3× per week, ~10 minutes per session
I already train 4×/week bootcamp-style (CrossFit/Hyrox style)
Focus is on wrists, shoulders, balance, and inversion confidence

Phase 1 – Foundations (Months 1–3: Dec–Feb)

Theme: Build joint tolerance and basic overhead structure.

Goals

Stronger, pain-free wrists under load
Scapular strength and endurance for overhead positions
Comfort with early inversion (planks, partial wall walks)

Session Template (3×/week, 10 minutes)

1. Wrist Conditioning (~3 min)

Wrist rocks — 2×12
Palm lifts — 2×12
Fingertip holds — 2×10–15s

2. Scapular Strength (~3 min)

Scap push-ups — 2×10
Box pike hold — 2×20–25s

3. Early Inversion (~4 min)

Wall plank — 2×30s
Wall walk to halfway — 2 slow reps

End-of-Phase Targets (by end of Month 3)

Box pike hold: 30–40 seconds with control
Wall walk: comfortable to ~¾ height
Wrist discomfort much reduced under load

Phase 2 – Inversion Comfort (Months 4–6: Mar–May)

Theme: Become genuinely comfortable upside-down.

Goals

Confident, repeatable wall walks
Short but solid chest-to-wall holds
Better straight-arm shoulder strength

Session Template (3×/week, 10 minutes)

1. Wrist Loading – Level 2 (~2 min)

Leaning wrist rocks — 2×10
Wrist weight-shifts — 2×10s each direction

2. Wall Walks & Holds (~5 min)

Wall walks to ¾ height — 2×1
Chest-to-wall hold — 3×6–10s

3. Box Control (~3 min)

Box pike shoulder taps — 2×6 per side
Tuck plank on box — 1×20–30s

End-of-Phase Targets (by end of Month 6)

Chest-to-wall holds: 15 seconds with good form
Wall walks feel controlled (not panicky)
Shoulder taps on box feel stable

Phase 3 – Static Handstand (Months 7–9: Jun–Aug)

Theme: Learn to balance on the hands.

Goals

Consistent kick-up entries
3–5 second freestanding holds
Better control via wrist pressure (important because of my single-sided deafness / balance limitation)

Session Template (3×/week, 10 minutes)

1. Wall Balance Mechanics (~4 min)

Toe pulls from wall — 2×8
Heel pulls from wall — 2×8

2. Kick-Up Practice (~3 min)

Kick-up to wall "kiss and come away" — 3×3 reps

3. Freestanding Attempts (~3 min)

6–8 controlled attempts, focusing on consistency, not max hold time

End-of-Phase Targets (by end of Month 9)

3–5 second unassisted freestanding handstand
Kick-ups are predictable (not slamming into the wall)
Able to leave the wall and return smoothly

Phase 4 – Walking Mechanics (Months 10–12: Sep–Nov)

Theme: Turn static balance into controlled movement.

Goals

Initiate and control steps while in handstand
Walk 3–5 metres under control
Confident entry, walk, and exit pattern

Session Template (3×/week, 10 minutes)

1. Activation Hold (~2 min)

Chest-to-wall hold — 1×10–15s to "prime" the shoulders

2. Walking Technique (~5 min)

Wall walks with step-outs — 2×4 steps
Small distance free walks (1–2m) — 4 attempts
Optional line walking between two floor markers — 2 attempts

3. Freestanding Control (~3 min)

4–6 freestanding attempts with a focus on controlled exits

End-of-Phase Targets (by December 2026)

Kick into a stable handstand with confidence
Walk 3–5m across the gym
Use wrist pressure and small steps to correct balance
Exit safely and consistently

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Handstand Plan Access

The 2026 Strength & Skill Framework

Project Overview

Primary Outcome

Key Strength Targets

Handstand & Skill Targets

📊 2026 Progress

📊 Progress Tracker Loading...

📅 Today's Workout

Foundations Session 1

Workout Essentials

🎯 1-Hour Deep Session

📚 Movement Library

📍 Where I Train & Summary

🏢 Workouts I Can Do in the Office

Desk Wrist & Forearm Prep

Standing Scapular Strength

Desk "Handstand Muscles" Strength

Standing Core Activation

Shoulder Maintenance Micro-Session

Quick Wrist Reset

⚡ Ad-hoc Exercises

Wrist Rocks

Palm Lifts

Scap Push-ups

Box Pike Hold

Desk Lean Holds

Wall Serratus Reach

Wall Plank

Fingertip Holds

📋 Full 12-Month Handstand Plan

12-Month Handstand Walk Plan (Dec 2025 → Dec 2026)

Assumptions:

Phase 1 – Foundations (Months 1–3: Dec–Feb)

Goals

Session Template (3×/week, 10 minutes)

1. Wrist Conditioning (~3 min)

2. Scapular Strength (~3 min)

3. Early Inversion (~4 min)

End-of-Phase Targets (by end of Month 3)

Phase 2 – Inversion Comfort (Months 4–6: Mar–May)

Goals

Session Template (3×/week, 10 minutes)

1. Wrist Loading – Level 2 (~2 min)

2. Wall Walks & Holds (~5 min)

3. Box Control (~3 min)

End-of-Phase Targets (by end of Month 6)

Phase 3 – Static Handstand (Months 7–9: Jun–Aug)

Goals

Session Template (3×/week, 10 minutes)

1. Wall Balance Mechanics (~4 min)

2. Kick-Up Practice (~3 min)

3. Freestanding Attempts (~3 min)

End-of-Phase Targets (by end of Month 9)

Phase 4 – Walking Mechanics (Months 10–12: Sep–Nov)

Goals

Session Template (3×/week, 10 minutes)

1. Activation Hold (~2 min)

2. Walking Technique (~5 min)

3. Freestanding Control (~3 min)

End-of-Phase Targets (by December 2026)

🏋️ Workout Prompt Generator

Where I Train & Summary

Workouts I Can Do in the Office

Ad-hoc Exercises

Full 12-Month Handstand Plan