Handstand Pirouette Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

Each program has been designed by first determining the factors preventing successful completion of a movement, then eradicating these limitations.

  • Session 1: Draw a cross on the ground. In a kneeling position, practice the hand placement for pirouettes, keeping one hand in the middle of the cross. Complete ten full rotations in five minutes, alternating directions.
  • Session 2: Draw a cross on the ground. In a downward dog position, with shoulders stacked over hands, practice the hand placement for pirouettes, keeping one hand in the middle of the cross. Complete ten full rotations in five minutes, alternating directions.
  • Session 3: Draw a cross on the ground. In five minutes, complete ten quarter pirouettes with forward roll out. Use partner spotting if necessary. The partner should spot with one hand and only spot in the direction you’re moving (calf side of the legs not shin side of the legs).
  • Session 4: Draw a cross on the ground. In five minutes, complete eight half pirouettes with forward roll out. Use partner spotting if necessary. The partner should spot with one hand and only spot in the direction you’re moving (calf side of the legs not shin side of the legs).
  • Session 5: Draw a cross on the ground. In five minutes, complete six three quarter pirouettes with forward roll out. Use partner spotting if necessary. The partner should spot with one hand and only spot in the direction you’re moving (calf side of the legs not shin side of the legs).
  • Session 6: Draw a cross on the ground. In five minutes, complete five pirouettes with forward roll out. Use partner spotting if necessary. The partner should spot with one hand and only spot in the direction you’re moving (calf side of the legs not shin side of the legs).

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Dan Williams

Dan Williams is the Founder and Director of Range of Motion. He is an Accredited Exercise Physiologist and Exercise Scientist with a Bachelor of Science and a Bachelor of Exercise Rehabilitation Science. Dan is a CrossFit Coach (at CF Games Level) and four time CrossFit Regionals Athlete.