Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
|W-Raises||8 reps||Go slow and focus pulling shoulder blades together|
|W to Y-Raises||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||Sets & Reps||How to/Cues|
|Tuck to Straight & Tuck to Straddle 2x each||1x2 each||Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!|
|Leg Circles - Straight Tuck Straddle||1x2 each direcion||Keep elbows locked at all times. Do not round your lower back!|
|Straight 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!|
|2on2 Leg Circles||1x2 each direction||Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.|
|Miami Leg Circles||1x2 each direction each side||Place the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow.|
|Standing Side Bends||1-2x4-6 each side|
|One Legged Kneeling Side Bends||1x4 each side|
|Elevated Standing Side Bends||1x5 each side|
|Deep Side Bends - Wall||1x4 each side||Keep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight.|
|Deep Side Bends - Freestanding||2x3 each side|
|Miami Side Bends||Do these 1x on the left then on the right when you are doing the elastic side bends|
|Tuck Side Bends||1x2 each side|
|Elastic One Arm - Side Bends||2x3 on left & 2x3 in Tuck|
|Small Transfers||2x2 each side|
|Miami Transfers||1x2 each side|
|Extreme Miami Floor Combi||1x1 each side|
|Lateral Walks||2x6 blocks, there &, back without a break. Legs together and straddle!|
|Vertical Walks||2x1 Legs together and straddle!|
|1 Arm Holds||each side 3x 5-10sec||LEGS STRADDLE & LEGS TOGETHER|
|Elastic One Arm||1x10sec each side legs together and legs straddle|
|Miami Outside Hold on 2 Blocks - Straddle Straight Straddle||1x3 each side|
|Elastic One Arm - Straddle Straight Straddle||2x3 each side|
|Jump to Miami Outside Hold - 3 Blocks||2x each side|
|Single Leg Tuck Isolation||3x2 each side||Only move the outside leg. Nothing else|
|Vertical Wall Walks with Block on Side||2x2||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!|
|Stalder Lift Offs from Floor||2x5||Keep your feet higher than your hips at all times and lift your legs above the elbows. Do not squeeze your legs against your arms! Ideally your feet will leave the floor before your glutes. Keep your elbows locked, look in front and push your shoulders down.|
|Sitting Leg Lifts||2x10&10sec hold||Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.