Lie on your stomach in front of a wall with the tips of your feet exactly in the corner between the floor and the wall and your arms bent next to your shoulders (palms on the floor, elbows pointing towards the wall). Stretch your arms to push your upper body away from the floor, then walk your feet upwards along the wall (alternately moving one leg upwards), at the same time as lifting your legs, alternately move your arms towards the wall (walking with your arms). The legs and arms are moved until the handstand position can be assumed (full body stretch, arms stretched in a high position). Once in the handstand position, the hands are moved to the side a few times (running sideways with the hands) before the sequence of movements is repeated in reverse order to return from the handstand to the prone position. For the next repetition, move your arms to the other side to return to the starting point of the exercise.
Attention:
Move your legs and arms in a controlled manner.
Lighten:
Stop the exercise before the handstand position and return to the prone position (move your legs less far upwards); perform the exercise without moving your arms.
Harden:
Additional weight (on your feet).
