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.
|W-Raises||8 reps||Go slow and focus pulling shoulder blades together|
|W to Y-Raises||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|
|Elbow Raises||8 reps||Lift elbows as high as you can|
|Tuck on Back||1x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|Straight to Straddle - On Back||1x3||Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!|
|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.|
|Shoulder Opener at Wall||1x30sec|
|Shoulder Lifts on Floor||1x6||Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.|
|Back to the Wall Shoulder Shrugs||1x6||Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.|
|Standing Elastic Planche Flies||2x12|
|Planche Leans||2x6||Externally rotate your hands if necesarry. Do not pike at the hips and do not let your shoulder blades stick out in the back. Lean as much in front as possible. Come close to the wall to monitor progress.|
|Tuck Planche Pulls||2x6||Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!|
|Tuck Planche Compression Lifts with Elevated Hands||2x3|
|Band Foot Assisted Tuck Planche Lifts||2x6sec|
|Tuck Floor Planche - Reps||2x2|
|HSPU in L||2xmax-2|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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
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.