Let's get it!

One Arm Focus

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! 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Handstand Warm Up

DemoExerciseSets & RepsHow to/Cues
Tuck to Straight & Tuck to Straddle 2x each1x2 eachKeep 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 Straddle1x2 each direcionKeep elbows locked at all times. Do not round your lower back!
Straight Leg Isolations1xKeep 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 Circles1x2 each directionUse 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 Circles1x2 each direction each sidePlace the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow.

Side Warm up and Training

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
One Legged Kneeling Side Bends1x4 each side
Elevated Standing Side Bends1x5 each side
Deep Side Bends - Wall1x4 each sideKeep 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 - Freestanding2x3 each side
Miami Side BendsDo these 1x on the left then on the right when you are doing the elastic side bends
Tuck Side Bends1x2 each side
Elastic One Arm - Side Bends2x3 on left & 2x3 in Tuck


DemoExerciseReps/SetsHow to/Cues
Small Transfers2x2 each side
Miami Transfers1x2 each side
Extreme Miami Floor Combi1x1 each side
Lateral Walks2x6 blocks, there &, back without a break. Legs together and straddle!
Vertical Walks2x1 Legs together and straddle!
1 Arm Holdseach side 3x 5-10secLEGS STRADDLE & LEGS TOGETHER
Elastic One Arm1x10sec each side legs together and legs straddle
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle1x3 each side
Elastic One Arm - Straddle Straight Straddle2x3 each side
Jump to Miami Outside Hold - 3 Blocks2x each side
Single Leg Tuck Isolation3x2 each sideOnly move the outside leg. Nothing else


DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks with Block on Side2x2The 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 Floor2x5Keep 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 Lifts2x10&10sec holdStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready