Could include one or both of the following:

1. Breathing + mobility or yoga flow to loosen up body and prepare for movement

2. Light cardio warm-up, such as walking, running, or jackhammer for 2-5min

3. Single-leg "wall writing" (forward, sideways, backward facing; as of 8-28: A-E in each angle)

*Can be rolled into general warm-up if using a mobility/yoga flow that includes any of the positions / movements below

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Wrist / shoulder warm-up example 1:

1. Tabletop free-form (1-2min)

2. 4-leg free-form (1-2min; same as tabletop, but with only hands/feet on the floor)

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Wrist / shoulder warm-up example 2:

1. Overhead arm raises (10-20x)

2. Cat-cow (~30sec)

3. Straight-leg bear crawl (~30sec)

4. Monkey (3-5 / direction)

5. Crab scoot or crab bridge (~30sec)

Primary handstand practice elements (any given day can practice multiple sets of just one or a mix of different drills):

1. Frog to handstand (sets of 8-10 reps)

2. Chest to wall hold (if doing multiple sets, start with a light set of 10-20sec as a warm-up, then increase time)

3. Bailing practice (sets of 2-3 / side)

4. Kick-ups (can be done as a single set or for open practice of 5-10min, resting as needed between mini sets of 3 reps on a single side)

5. Back-to-wall leg switches (goal: work toward getting hang time during slower switch of legs)

6. Chest-to-wall leg switches (once comfortable bailing from the CTW position, this is one of your best bets for practicing balance and can replace back-to-wall switches)

Focus: general circulation while softening and relaxing the body

Examples:

1. Jackhammer (1-25min; note: 25min goes well beyond a cool-down but if you ever have time to follow along the whole video it's a great exercise for releasing tension)

2. Light cardio of any kind + savasana relaxation