10 Day Calisthenics Starter Pack
Day 10 – Frog Stands + Hand Balancing
Foundational Movement - Frog stands
Welcome to the final day of your calisthenics starter pack! Today we're talking about frog stands and hand balancing.
The Frog Stand, also known as crow pose, is more of a balance exercise than an upper body strength workout. Wrist mobility and proper weight shifting over the hands are key. To overcome the fear of falling, it can help to rest your head lightly on the floor—this provides stability and a sense of security.
Crow Pose / Frog Stand - the correct execution
Lean on your hands
Arms are bent
Position your knees directly above your elbows
Shift your body weight to your hands
Your eyes are directed towards the floor
An easier progression can consist of just lifting one foot off the ground at a time, or simply pulsing the feet up for a second, and returning them back to the ground
Key Insight - Hand balancing
The crow pose is considered the starting point for a journey that some humans dedicate their entire lives to.
Depending on your goals, you may or may not pursue advanced hand balancing like one arm handstands, or balancing on canes.
But training basic to intermediate hand balancing builds strength through your rotator cuff, scapular stabilizers, and upper back, creating bulletproof shoulders that can handle heavy load and dynamic movement safely.
It will teach you control, awareness, and confidence that extends far beyond strength work.
Longevity Tip - Skills First
Train balance and skills while fresh, not fatigued. If you want to train skills & Strength, always start your session with skill work first!
Conclusion
Thank you so much for joining the calisthenics starter pack series! I hope you've now got the foundation you need to embark on the lifelong calisthenics journey. There is so much more to explore, and I would love to continue guiding you through it.
So if you're ready for the booster pack, hit that red button below, and let's turn you into a calisthenics master!
Or if you just want to keep hanging out, stay accountable, and join the occasional calisthenics challenge — meet us in the Thenics Lab discord.
Until next time!
– Coach Chaz
Founder, THENICS LAB
“Move with awareness. Build with purpose.”