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 |
|---|---|---|---|
| Forehead to W | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only! | |
| Slide Away to Straddle to Straight | 1x2 | ||
| L Handstand Leg Isolation Tuck to Straight | 1x1 each side | Arch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Leg Circles From Tuck | 1x2 each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Straight Double Leg Isolations | 1x | Keep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around! | |
| Tuck Double Leg Isolations | 1x | ||
| Single Leg Circles from Straight - Straddle Tuck Straight | 1x1 each leg & each direction | Keep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1-2x4-6 each side | ||
| Kneeling Side Bends | 2x4 each side | Hips locked in place. Core engaged. Arms by ears. Shoulders down. | |
| Elevated Kneeling Side Bends | 1x4 each side | ||
| Deep Side Bends - Wall | 1x3 each side | ||
| Straddle Slide Away Side Bends | 1x2 each side | Lock your legs in a full straddle and keep them there at all times. Start by doing a straddle slide away before doing 1 side bend at the time. Make sure to keep your hips and shoulders parallel to the wall. The close proximity to the wall provides instant feedback for all small mistakes. | |
| Deep Side Bends - Freestanding - NONE ALTERNATING | 2x2 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Small Transfers - Full Straddle | 2x2 each side | Look at the supporting hand, bring the supporting shoulder on top, then the opposite hip. Push out tall. Do not take the “free” hand off the floor. Do not pull the free shoulder away from the floor! | |
| Miami Transfers - Full Straddle | 1x2 each side | Go slow. Hit all 3 positions. Hold each position for a moment. Keep the block elbow bent and the floor hand close to the block. | |
| Extreme Miami Floor Combi - Full Straddle | 1x1 each side | ||
| Lateral Walks - Full Straddle | 1x6 blocks. there - break - back | ||
| Vertical Block Walks - Full Straddle | 1x1 each side | ||
| Miami to Stretched Out Fingertips Hold - Full Straddle | 2x5 sec each side | ||
| 3 Blocks Step - Legs Together | 2x2 each side | ||
| Miami to Stretched Out Fingertips Hold - Legs Together | 2x1 each side | ||
| Miami Floor Combi - Legs Together | 1x2 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks with Block on Side | 2x1 each side | The block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up! | |
| Assisted 1 Arm Shrugs in L | 2x8 each side | Look at the hand you are standing on. Transfer your weight onto that hand and keep a slight side bend for the entire duration of the exercise. Work with your supporting shoulder only. The fingertips are for balance assistance only. Make sure the free arm is locked and the hand as far away from you as possible. | |
| 2x2 each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.