Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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 | |
| 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. | |
| Semi Superman | 1x5 each side | ||
| Upper Body Lifts On Side | 1x10 each side | ||
| Lower Body Lifts On Side | 1x10 each side | ||
| Upper & Lower Body Lifts On Side | 1x10 each side | ||
| Keeling Shoulder Shrugs with elastic | 1x8 | Elbows locked. Look at hands at all times. Go slow and push as high as possible! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 1x2 each | ||
| Leg Circles | 1x2 each direction | ||
| Tuck Single Leg Isolation | 1x2 each side | ||
| Straight Leg Isolations | 1x | ||
| 2on2 Tuck to Straight & Tuck to Straddle | 1x2 each | ||
| 2on2 Leg Circles | 1x2 each direction |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1-2x4-6 each side | ||
| One Legged Kneeling Side Bends | 1x4 each side | ||
| Elevated Standing Side Bends | 1x5 each side | ||
| Deep Side Bends - Freestanding | 1x3 each side | ||
| Elastic One Arm - Side Bends | 2x2 lef & right |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Small Transfers | 2x2 each side | ||
| Miami Transfers | 2x2 each side | ||
| Miami Floor Combi 2 | 1x1 each side | ||
| Lateral Walks | 2x6 blocks, there &, back without a break. Legs together and straddle! | ||
| Vertical Walks | 2x1 Legs together and straddle! | ||
| 1 Arm Holds on Canes | each side 3x 5-10sec | LEGS STRADDLE & LEGS TOGETHER | |
| Elastic One Arm | 1x10sec each side legs together and legs straddle | ||
| Stretched Out Fingertip - Straddle Straight Straddle | 2x each side | ||
| Elastic One Arm - Straddle Straight Straddle | 3x2 | ||
| Jump to Miami Outside Hold - 3 Blocks | 1x each side | ||
| Straddle to Single Leg Tuck | |||
| Single Leg Tuck to Straight Leg | |||
| Half Figas Leg Isolation | |||
| Stretched out fingertip taps | 2x 4 each side legs straddle | ||
| Vertical Wall Walks with Block on Side | 2x2 | The block on the side forces you to move your free hand further away from the floor. Focus on keeping your free shoulder low! You elbow guides the movement! |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
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.