Wall handstand shoulder taps

1. 1Face the wall, place your hands about a shoulder width apart and a hand's length from it, then walk your feet up the wall until your chest and hips are close to it and your body is stacked over your hands.
2. 2Press the floor away, squeeze your legs together and tuck your ribs down so there is no sag in your lower back. Look at the floor between your hands, not at the wall.
3. 3Shift your weight onto one hand, lift the other just clear of the floor and touch the opposite shoulder, keeping your hips level.
4. 4Return the hand to its exact starting spot, settle for a beat, then tap with the other hand. Alternate for the whole effort so both sides get equal work.
5. 5Breathe in short, shallow breaths through the movement rather than holding your breath, and come down by walking your feet back to the floor before your form breaks.

• The hips twist and pike away from the wall as each hand lifts.

  →Fix: Brace your abs and glutes before the tap and lift the hand only a couple of centimetres, so the shift in weight is small.

• Hands drift in or out through the set until the balance is gone.

  →Fix: Note where your fingers start and put each hand back on the same spot every time.

• Snatching the hand up and slapping it down.

  →Fix: Move slowly and deliberately, pausing on two hands between taps.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.