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Gym Workout

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. 

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Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Shoulder Warm Up with Elastic
4x each
Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest.
Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating.
Exhale as you open your shoulders.
Shoulder Opener on Knees
2x20sec
Lock your elbows and slightly depress your shoulders.
Place your knees far enough so they are behind the hips and not right underneath them.
Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch.
Shoulder Shrug on Stomach against Elastic
1x8
Reach as tall as you can and cover your ears with your shoulders.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Shoulder Lift on Floor
2x4
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Straight to Tuck on Back
2x4
The distance between your feet and the floor should stay the same the entire time.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Half Superman Plank Push Up
2x4
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Flex your feet on the floor and keep them next to each other.
Prayer Pose Stretch
8x
Keeping your hands in a vertical position push them down in front of your body towards your belly button.
Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.
Keep your shoulders depressed and squared with your hips.
Overhead Wrist Curl
10x each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

Handstand

DemoExerciseReps/SetsHow to/Cues
L Handstand Walk - Feet on Box
2x2
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
Messy Tuck Wall Walk
2x2
Walk your hands towards the wall until your hands, shoulders and hips are aligned.
Keep your knees bent and finish in a slight anterior pelvic tilt.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Box Tuck Walk
1x2
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
Box Tuck Single Leg Isolation
2x1 each side
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
L Handstand Single Leg Isolation - Bent Knee
2x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
Bend your wall knee slightly to ease pressure on the hamstring and allow yourself to focus fully on alignment. Make sure you lock out the working leg as soon as possible on its way up to the handstand.
Wall Walk
3x1
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
2-4min rest between sets

Push Conditioning

DemoExerciseReps/SetsHow to/Cues
Alternating Dumbbell Shoulder Press
3x8 each side
Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
Barbell FLAT Chest Press
3x8-12
Barbell Back Squat
3x12
Bulgarian Split Squat
3x8 each side
Use your back foot for balance only and assistance only. 90% of your weight should be in the front foot.
Hinge forward at the hips slightly. Inhale and keep your load balanced across the foot as you lower down until your quadriceps is about parallel to the floor. Keep your working knee aligned with your toes. Exhale as you press back to your starting position through your working foot.
Keep your hips and shoulders squared the entire time.
Wall Sit - Hold with Elevated Heels
1x40sec
Slide down the wall until your knees are about 90 degrees bent.
Keep the back of your head connected with the wall, your shoulders depressed and your core engage. Push your toes into the floor to assure constant contact with the wall.
Each set should begin from this same starting position with straight legs and back.
2-4min rest between sets

Pull Conditioning

DemoExerciseReps/SetsHow to/Cues
Scapula Pull Up on Bar
1x8
Depress your shoulders fully in each rep creating distance around your ears.
Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.
Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula.
Front Lever Raises on Bar - Tuck
2x2
Work the entire range of the movement in each rep. Retract your scapula and actively use your lats to lift your body until your reach the bar. Squeeze for a moment on top before slowly lowering back down to the starting position with control.
Place your lower body in a tuck position. Bent your knees fully and use your hip flexors to pull them up towards your chest whilst keeping your back perfectly straight.
To facilitate muscle activation in your upper back try bending the bar. Push the bar down with your pinkies and up with your thumbs.
Wide Pull Up on Bar
3x6-12
Initiate the pulling motion by depressing your shoulder blades and pulling your elbows into your back pockets.
In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep. Lower yourself back down to the starting position with control, ensuring that your arms are fully extended before starting the next repetition.
Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps.
Sitting Cable Back Row
3x8-12
Goblet Squat
3x12
Bulgarian Split Squat
3x8 each side
Use your back foot for balance only and assistance only. 90% of your weight should be in the front foot.
Hinge forward at the hips slightly. Inhale and keep your load balanced across the foot as you lower down until your quadriceps is about parallel to the floor. Keep your working knee aligned with your toes. Exhale as you press back to your starting position through your working foot.
Keep your hips and shoulders squared the entire time.
Sitting Knee Extension Mashine
3x12-15
Triple Set - cycle the following 3 exercises
Heels to Sky
12x
Engage your lower abs only to push your heels upwards. Imagine you had a ring of fire around your ankles and you do not want to burn.
Stay slow and controlled on the way back down.
Interlock your hands behind your head and keep your shoulders depressed.
Ball Skyward Sit Up
12x
Stir the Magic Potion
4x each direction

Flexibility

DemoExerciseReps/SetsHow to/Cues
Inchworm with Push Up10xStart with your feet hip width apart and your hands next to your hips. Keep your shoulders low.
In the pushup position engage your core and create 1 straight line from your feet all the way through your neck.
Touch your chest on the ground in each push up and keep your elbows close to your body.
Stay strong and engaged as you walk your hands back and return to your standing position.
Walking Pike - Assisted30secReach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.
The anterior pelvic tilt is the most important part of this exercise.
As you move your foot pull your toes up towards your chin and flex your foot.
Keep your knees locked and shoulders squared with the hips at all times.
Laying 1 Legged Hamstring Stretch - with Elastic8x each sideKeep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.
Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.
Fully lock the knee in each rep and flex your foot.
Keep your back straight and work on locking your opposite knee.
Laying 1 Legged Hamstring Stretch - Hold with Elastic20sec each sideFully lock your knee and pull the foot towards your face.
Keep your hips parallel to the floor and squared with your shoulders.
Lock your extended knee fully and make sure it points towards the ceiling.
With every exhale slide into a deeper stretch.
Laying 1 Legged Hamstring Stretch - PNF with Strap3x 4sec engage & 5sec relaxDuring the contraction phase of the exercise engage your hamstring gently by pushing the leg into the band. This should not create a strong visual change in position.
Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise.
Lock both of your knees and do not externally rotate your legs.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Active Runners Stretch Warm Up Taps40 secArch your back and focus on the anterior pelvic tilt first.
As you come back up first extend the knee to gently build tension before raising the upper body.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Runners Stretch - Assisted40 secFocus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Alternating Plie4x each sideKeep your hips low as you swap between the plie and the half kneeling position.
Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after.
In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet.
Externally rotate your feet so that your toes point towards the outside.
Deep Plie - Chest to Wall8xCome as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.
Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.
Push your hips towards the wall and your knees away.
Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
Dead Bug Circle5x each directionDraw big circles with your knees to create movement inside your hip joint.
Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.
Hold your hips in a neutral position and keep your lower back on the floor at all times.
Keep your shoulders depressed and squared with your hips.
Half Middle Split8x each sideKeep both of your knees, shoulders, the standing foot and your hips in 1 line.
Push your opposite hip down towards the heel of the standing foot.
Move sideways only.
Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Hip Opener8x each sideStart with both knees, your hips and the foot of the extended leg in 1 line.
Push both your glutes and chest towards the floor.
Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.
Place the hand of the bent knee not in front of the knee but slightly further in.
Frog30secPlace both knees and your hips in 1 precise line.
Keep your upper body straight and parallel to the floor.
Point your feet and keep both knees 90 degrees bent.
With every exhale slide into a deeper stretch.
Frog - PNF3x 4sec engage & 5sec relaxDuring the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.
Place both knees and your hips in 1 precise line.
There should be rarely any visual movement during the engagement part of the exercise.
Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles.
Middle Split on Back against Wall40secFully lock both knees. Engage your quads to protect your knees from injuries!
Place your heels, the bottom of your knees and your seat bones against the wall.
Keep your back straight and relax your head on the floor.
Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.
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