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.
|Elastics - Front Flies in 5 Angles||2x8-12 each|
|Elastics - Back Flies in 5 Angles||2x8-12 each|
|Elastics - Outward External Rotations||3x8 each side alternating|
|Elastics - Internal Rotations||3x8 each side alternating|
|Elastics - Upward External Rotations||3x8 each side alternating|
|Cross Pull Elastic Shoulder Rehab||2x8 each side alternating|
|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.|
|Mobility Back Row||2x8 each side|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Press Tap Press from 1 Block||2x3||Seperation is key here. On the way down towards the tap bring the legs around first. At this point your hands, shoulders and hips stay on one vertical line. Only when you can not pull your feet in any further sligthly move your shoulders towards the front, drop the hips towards the floor and gently tap the blocks. Keep your hip compression on the way back. Start by replacing your shoulders. Only when your hands, shoulders and hips are back in line the hips begin to open and the legs straddle around.|
|Chest to Wall Press||2x4|
|Chest to Wall Leg Lifts||2x4||Bring your feet down at least past the hip line. Keep your hands, shoulders and hips aligned. Using your hip flexors and compression muscles only pull the feet away from the wall towards your armpits.|
|Press Take Offs over Blocks at Wall||2x4|
|L Sit to Standing||6x total||From an L Sit liftpress up to stand your feet on the bars. Rest for a moment. Now lean the shoulders towards the front pushing the hands into the bar. Lift your feet off again and slowly lower into the L Sit.|
|Wall Tuck Planche Negatives||4x total|
|Downward Dog HSPU - Elevated Feet||2xmax-2||The path of your movement is essential. Bend your knees in case of tight hamstrings. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back.|
|L HSPU Bottom Hold||2xmax||Do not arch your back and do not let your elbows flare out! Look at your hands.|
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.
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.