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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 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 |
|---|---|---|---|
| Wall Walks | 2x3 | Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only! | |
| Tuck Slides | 1x4 | Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders. | |
| Slide Away | 1x3 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| L Handstand Leg Isolations | 2x2 each leg SLOW | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 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 From Tuck - Straight Straddle Tuck | 1x2 | Keep elbows locked at all times. Do not round your lower back! | |
| Leg Circles From Tuck - Straddle Straight Tuck | 1x2 | Keep elbows locked at all times. Do not round your lower back! | |
| Straight Single Leg Isolations | 2x2 each side | ||
| Tuck Double Leg Isolations | 2xx | ||
| Lateral Leg Isolations from Straight | 2x2 each side | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends with Arms Over Head | 2x6 each side | ||
| Elevated Kneeling Side Bends | 2x8 each side | ||
| Elevated Standing Side Bends | 1x6 each side | ||
| Deep Side Bends - Wall | 2x2 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. | |
| Straddle Slide Away Side Bends | 3x1 each side | Lock your legs in a full straddle and keep them there at all times. Start by doing a straddle slide away before doing 1 side bend at the time. Make sure to keep your hips and shoulders parallel to the wall. The close proximity to the wall provides instant feedback for all small mistakes. | |
| Deep Side Bends - Freestanding | 2x2 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. | |
| Diamond Side Bends | 2x2 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Miami Outside Hold - Legs Together | 1x5sec each side | The supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down. | |
| Miami Outside Transfers - Full Straddle | 2x3 each side | Come all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before! | |
| Miami Floor Combi Part 2 - Full Straddle | 3x each side | One step at the time. Start with a strong and stable Miami Handstand Position. From here look at the floor and and side bend until your hand, shoudler and opposite hip are in 1 straight line. Pause here for a moment, elevate your supporting scapula extra high and move the block hand to the floor. Freeze here again for a moment before bringing the hips back to parallel. | |
| Miami Inside Hold - Full Straddle | 2x5sec each side | Block elbow bent. Opposite hip on top of supporting hand. Do not rotate. Floor hand close to block! | |
| Vertical Wall Walks - Legs Together | 2x2 down up down up | The longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible! | |
| Miami Floor Combi Part 1 - Full Straddle | 3x each side |
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.