Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough.
Make sure to warm up well.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Slide Away | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | ||
| L Handstand Leg Isolations | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | ||
| Tuck to Straight & Tuck to Straddle | Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else! | ||
| Lateral Leg Isolations from Straight | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | ||
| Bench Zombie to Slow Lower | Focus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill! | ||
| Straddle Press from Floor | |||
| Shoulder Lifts on Floor | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. | ||
| Runners Stretch | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | ||
| Half Split | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | ||
| Middle Split on Elevated Elbows | Fully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor. | ||
| Lotus Forward Stretch | Heels as close as possible to the hips. Work on lengtheniing the spine not pulling down but towards the front. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!