1-1 Anita workout – Coach Bachmann

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Workout A

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.

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Specific Warm Up

Exercise	Reps/Sets	How to/Cues
Forehead to W	1x8	Start with your head just off the floor and your hands underneath your forehead. Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W	1x8	Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor. On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension	1x8	Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift	1x8	Interlock your hands behind your head and keep your forehead on the floor. Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
Arm Circle	1x12 each direction	With your arms locked and out by the side like an airplane perform small and dynamic circles. Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl	1x8	Start with the palm of your hand facing downwards in front of you. Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up	1x20sec	Gently stretch your wrists on the floor. Rotate, twist and move them to stretch them in each direction. Spend more time in positions where you feel less mobile or even stiff. Keep your elbows locked and hands shoulder wide apart.
Wall Walk	1x2	Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back. Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the spot in between your hands.

Handstand Training

Demo	Exercise	Reps/Sets	How to/Cues
	Single Leg Tuck Slide 1x3 each side alternating		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
	45 Handstand Single Leg Tuck Slide 1x2 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
	45 Handstand Lateral Leg Isolation 2x2 each side none alternating		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
	Single Leg Tuck Take Off 1x each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
	Single Leg Tuck Take Off to Straight 2x1 each side		Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
	Single Leg Tuck Take Off to Straddle 2x1 each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back. Remind yourself how to do a Single Leg Tuck Take Off first. Stay clean from start to finish.
	L Handstand Leg Isolation 2x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
	L Walk Up 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Pike Push Up Negative - Elevated Feet 6x total		Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
	Plank Superman Walk Up Combi 2x3 each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	L Handstand Single Leg Compression 2x2 each side none alternating		Your hands need to be about as far away from he wall as your legs are long. It is better to be too close to the wall than to be too far. Keep one leg parallel to the floor whilst pulling the other foot towards your wrists. Work on keeping your lower back stable and if possible even in a slight anterior pelvic tilt. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	V-Up Combi 1x8		Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged. Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between. 1 repetition equals 1 V-Up with each leg and 2 with both!

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