Let's get to work!

Time to Train

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. 

Shoulder 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.

2 Arm Warm Up & Choreo

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle2x2 each
Leg Circles2x2 each direction
Lateral Leg Isolations from Straight2x2 each side alternatingFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
Straight Single Leg Isolations2x2 each side alternating
Drop to Tuck2x3
Front Split Isolations1x3 each side alternating
Half Helicopter2x2 each side
Handstand Heel Kicks2x3 each side
Diamond ot Split2x3
Handstand Twisted Split Isolations2x2 each side alternating
Swimming Leg Switches2x3 each side

One Arm Handstand

DemoExerciseReps/SetsHow to/Cues
Miami Leg Circles2x1 each side & each directionPlace the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow.
Miami Transfers - Full Straddle2x2 each side
Extreme Miami Floor Combi - Full Straddle3x1 each side
Miami Floor Combi Part 2 - Legs Together2x each side
Vertical Walk Down - Full Straddle2x each sideHold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side!
Miami Reps - Wall2x2 each side with break between sides


DemoExerciseReps/SetsHow to/Cues
Press Tap Press from 1 Block4x totalSeperation 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.
Standing Pike Planche Leans2x4The smaller the distance between your hands and your feet the harder this gets. Always look at your hands! Round your upper back. Imagine someone is pulling your upper body towards the front on the way back. Externally rotate your hands and feel pressur eon your thumbs the entire time.
Extreme Half Slide Away2x4Slide your feet down the wall while moving the shoulders towards the front. Keep your scapula elevated and core engaged. Your entire body from shoulders to toes needs to stay in 1 straight line. Do not pike at the hips and do not arch your back. Point your feet on the wall and wear socks in the same color as the wall.
Lean Push Ups2x4-8
Elastic HSPU2x12Look at your hands. Lock your elbows fully every time! do not arch your back!
Bent Knee Stalder Lift Offs2x4Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!

One Arm Training

DemoExerciseSets & RepsHow to/Cues
Tuck to Straight & Tuck to Straddle2x2 eachKeep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Slide Away to Lateral Leg Isolation2x2 alternating
Straight Single Leg Isolations2x3 alternatingKeep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!
Single Leg Circles from Straight - Straddle Tuck Straight2x1 each leg & each directionKeep 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.
Deep Side Bends - Freestanding1x3 each side SLOW
Diamond Side Bends2x3 each side
Miami Transfers - Full Straddle2x2 each side SLOW
Lateral Walks - Full Straddle4 blocks there and back 2 timesDo not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!
3 Blocks Step - Legs Together2x1 each side
3 Blocks Step Back - Legs Togerher2x1 each sidestart wide and step to narrow
Vertical Walk Down - Full Straddle2x1 each side
Miami Reps - Wall2x3 each side


DemoExerciseReps/SetsHow to/Cues
Elbow Band Assisted Stalder Press4x total
Press Tap Press from 1 Block3x1
Band Assisted L Sit to Half Stalder Press with Bent Knees hang the band above you and attach it around your hips
Extra Deep Downward Handstand Dog Push Ups2xmax
Dead Downward Dog HSPU with Elevated Feet2xmaxAt the bottom of each rep place your head on the floor and take the weight off your hands slightly.
Extreme Half Slide Away2x2
Lean Push Ups2xmax
Take off at Wall Partial lower to Stalder Hold4x total
Band Foot Assisted Tuck Planche Lifts - Hold2x2
Extreme Zombie2x4-8Use a chair, desk, hand balancing canes, kitchen island or anything else. Turn your hands out if necessary to protect your wrists from injuries. Lean your shoulders towards the front and use your compression muscles together with your back and shoulder muscles to pull your hips up. Bring your feet as close as possible towards the hands, squeeze for a moment and come back 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.

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.

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