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 | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 2x2 each | ||
| Leg Circles | 2x2 each direction | ||
| Lateral Leg Isolations from Straight | 2x2 each side alternating | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Straight Single Leg Isolations | 2x2 each side alternating | ||
| Drop to Tuck | 2x3 | ||
| Front Split Isolations | 1x3 each side alternating | ||
| Half Helicopter | 2x2 each side | ||
| Handstand Heel Kicks | 2x3 each side | ||
| Diamond ot Split | 2x3 | ||
| Handstand Twisted Split Isolations | 2x2 each side alternating | ||
| Swimming Leg Switches | 2x3 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Miami Leg Circles | 2x1 each side & each direction | Place 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 Straddle | 2x2 each side | ||
| Extreme Miami Floor Combi - Full Straddle | 3x1 each side | ||
| Miami Floor Combi Part 2 - Legs Together | 2x each side | ||
| Vertical Walk Down - Full Straddle | 2x each side | Hold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side! | |
| Miami Reps - Wall | 2x2 each side with break between sides |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Press Tap Press from 1 Block | 4x total | 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. | |
| Standing Pike Planche Leans | 2x4 | The 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 Away | 2x4 | Slide 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 Ups | 2x4-8 | ||
| Elastic HSPU | 2x12 | Look at your hands. Lock your elbows fully every time! do not arch your back! | |
| Bent Knee Stalder Lift Offs | 2x4 | Keep 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 2x2 each | Keep 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 Isolation | 2x2 alternating | ||
| Straight Single Leg Isolations | 2x3 alternating | Keep 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 Straight | 2x1 each leg & each direction | Keep 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 - Freestanding | 1x3 each side SLOW | ||
| Diamond Side Bends | 2x3 each side | ||
| Miami Transfers - Full Straddle | 2x2 each side SLOW | ||
| Lateral Walks - Full Straddle | 4 blocks there and back 2 times | Do 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 Together | 2x1 each side | ||
| 3 Blocks Step Back - Legs Togerher | 2x1 each side | start wide and step to narrow | |
| Vertical Walk Down - Full Straddle | 2x1 each side | ||
| Miami Reps - Wall | 2x3 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elbow Band Assisted Stalder Press | 4x total | ||
| Press Tap Press from 1 Block | 3x1 | ||
| 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 Ups | 2xmax | ||
| Dead Downward Dog HSPU with Elevated Feet | 2xmax | At the bottom of each rep place your head on the floor and take the weight off your hands slightly. | |
| Extreme Half Slide Away | 2x2 | ||
| Lean Push Ups | 2xmax | ||
| Take off at Wall Partial lower to Stalder Hold | 4x total | ||
| Band Foot Assisted Tuck Planche Lifts - Hold | 2x2 | ||
| Extreme Zombie | 2x4-8 | Use 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’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.