Turn Your Workout Upside Down With This Handstand and Deadlift Combo

The hip hinge variations progress throughout the round, from eccentric to standard tempo, and, finally, jumps. Not only will this lock in your mechanics, but it will build strength and explosiveness-all crucial for athletic movement.

The handstand kick ups body awareness, balance, and upper body strength for all around athletic improvements, Speer says. The alternating kick handstand is repeated within each round, as repetition is key for technical moves.

Directions: Perform the exercises listed below in order with 40 seconds of work and 20 seconds of rest between moves.

1. Eccentric suitcase deadlift

2. Split stance kickup

3. Suitcase deadlift

4. Split stance kickup

5. Load and jump

That's 1 round. Do 3 to 5 rounds.