The Kaizen Movement

Here’s another progression for The Skin Cat.

By moving the rings higher, we move the goal posts.

Keep the hands heavy so the shoulders work

Saturday mornings are for slowing down, opening up, and giving your body what it needs.

Join us for Mobility / Stretch every Saturday at 8:30am.

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If your handstands are looking sad and you’re struggling to engage your core - here’s two exercises to help create a stronger connection.

Remember though - the core can’t fix what the shoulders are lacking. To create a straighter handstand your shoulder strength and position will move the needle more 📈

Once you are solid on the P bars, the next step is taking the same pathway to the box and then to the rings.

1. Box progressions
The entrance doesn't change:

- knees forward
- shoulders on
- hips lifting up

The extra height adds more balance work and takes away the security of the floor.
Work through the same shapes (tuck, single leg, then full) and focus on keeping the hips stacked over the hands.

2. Moving to the rings
Start from the bottom of a dip and push hard through the hands.
Let the knees lift, find the tuck, and let the straps guide you as you reach the line.
From there, you can move into straddle or full depending on control.

It is the same progression, just a different balance challenge each time. Build it gradually and it comes together smoothly.

Trying to learn how to do a shoulder stand?

1. Set the bars close
Bring the P bars in tighter than you would for dips. The closer setup creates full-body tension and makes stacking easier.
Add padding if your shoulders need it since they will be resting on the bars.

2. Use a simple entrance
Instead of starting high and lowering down, step in with:
- knees forward
- shoulders on
- hips lifting up

3. Stack the hips over the hands
Move the shoulders slightly forward so the hips can sit directly above the hands.
Keep the elbows pointing up and look toward your eyebrows to stay long.

4. Make the feet light
Push firmly through the bars. The more weight you shift into the hands and shoulders, the less the feet need to help.
Practice tiptoeing in, taking one foot off, and pushing taller.

5. Work the progressions
- 10 seconds in a tuck
- 10 seconds single leg
- 10 seconds in the full position

These steps help you find the line, feel your weight, and build real stability in the shape.

I messed my shoulder up from a nap… which is ridiculous, but here we are.

Sharp pain lifting it out to the side but totally fine in external rotation, so I spent a few days finding the angles that felt good and loading the ones that didn’t.

Light hangs, small circles, isometrics, wall slides, and rotation work to get everything moving again.
Just slow, consistent work until the shoulder settled down.

If something flares up out of nowhere, start with what feels safe and build from there.

Here’s a simple three-movement workout you can try if you want to build strength, stability, and control without needing a full gym.

You’ll move through tap-and-reach rows on the rings, kettlebell arm bars for rotation and shoulder stability, and then Y raises to light up your upper back.

Great when you want to feel strong and switched on without smashing yourself.

Partner warm ups are one of the easiest ways to switch the brain on before a session.

A simple ball-drop drill like this sharpens your reactions, gets your coordination firing, and adds a bit of friendly competition before you get into the real work.

Give it a go next time you train with someone.