Wall walk

Walk your feet up a wall from a plank to a near-handstand, building shoulder strength, core control and comfort upside down.

How to do it

1. 01Lie face down with your feet against the base of the wall and hands under your shoulders, then press up to a high plank.
2. 02Place your feet on the wall and walk them up while walking your hands back toward the wall.
3. 03Go until your chest is close to the wall, then brace your abs and push tall through your shoulders.
4. 04Reverse it: walk your hands out and your feet down slowly until you are back on the floor.

Common mistakes

• Arching into a banana shape — brace your abs and glutes and pull your ribs in.
• Going closer than you can control — stop at a height you own and progress gradually.
• Collapsing on the way down — walk out in small, controlled steps.

In the Vertical push progression

1. 1Pike push-up
2. 2Wall walk
3. 3Wall handstand