1-1 Calvin Workout – Coach Bachmann

Let's get to work!

Push Day

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.

Dashboard | Workout

Shoulder Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Back Fly with Elastic in 5 Angles 1x8 each angle		Straighten your arms and work with your palms facing the attachment point. Straighten out your back and keep your shoulders low. Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
	Front Fly with Elastic in 5 Angles 1x8 each angle		Straighten your arms and work with your palms facing away from the attachment point. Keep your knees sligthly bent. Straighten out your back and keep your shoulders low. Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
	Outward External Rotation with Elastic 1x8 each side		Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
	Internal Shoulder Rotation with Elastic 1x8 each side		Internally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
	Upwards External Rotation with Elastic 2x8 each side		Hold your working elbow at a 90 degree angle perfectly in line with both of your shoulders. Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis. Make sure to use an elastic that only places minimal pressure on your shoulder. If the elastic is too strong different muscles will take over and the exercise will lose its effect.

Push Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	L Handstand Walk - Feet on Box 2x3		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!
	Bench Forearmstand Hip Engagements 2x6
	Pike Planche Lean 2x4		Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips! Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
	Pike Push Up Negative 2x4-6		From your starting position draw an imaginary line starting at your hips through your shoulders and head. Extend this line until it hits the floor. Use this spot as a target for your head when lowering. Consider placing a pillow on the floor underneath your head for added safety and comfort. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
	Walking Lean Push Up on Knees 2x2-5		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line. Externally rotate your hands to ease the pressure on the wrists.
	P Bar Dip 2xmax -1		Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower. Use strength! Do not kip or swing to create momentum! Exhale every time you extend your arms.
	Half L Sit Push Up - Elevated Hands 2x8		Consider externally rotating your hands to ease pressure on the wrists. Lock your knees, push your feet together and keep them on the floor at all times. Keep your hands shoulder wide apart and aim to keep your hips in between your hands.
	L Forearmstand Shoulder Shrug with Feet on Box 2x8		Look at the floor between your forearms. Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. 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!

Core Finisher

3 rounds – minimal rest

Demo	Exercise	Reps/Sets	How to/Cues
	Valentines Day Walk Up Special 4x each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	Banded Alternating Single Arm Z-Press 8x each side alternating		Extend your arm overhead without leaning towards the back. Connect the shoulder of your extended arm with your ear. Look at the hand and elevate the scapula. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
	Rocking Boat Abs 10x		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position. Engage your entire body from hands to toes.

Hip Flexor Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Dead Bug Circle 10x each direction		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 Split Back Lunge 10x each direction
	Half Split 1min each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
	Half Split Back Knee Straight 15 sec each side		Tuck your tailbone under and focus on the posterior pelvic tilt. Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.

Back Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Hamstring Bridge 10x		Push your heels into the floor raising your hips and entire back. Keep your knees stable and in a constant distance from each other. In the top position create a straight line from your neck all the way to your knees. Do not arch.
	Bent Knee Windshield Wiper 5x each side		Bring your heels as close to your glutes as possible. Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side. Exhale as you lower your legs and do not forcefully push them down.
	Upper Back Mobility Elbow Raise - on Knees 10x each side		Look at the floor at all times. Hover your forehead off the floor and keep your glutes close to your heels. Keep your hips and shoulders perfectly squared and parallel to the floor.

Back Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Active Sphinx 10x		Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor. With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs. Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
	Shoulder Opener on Knees 20 sec		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.
	Cobra - Reps 10x		Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged. One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning. Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
	Cobra with Bent Knees - against the Wall 10 sec hold		Rise up arching one part of your back at the time lifting everything but the hips off the floor. Place your hands slightly further front than in a regular cobra in order to create and even arch throughout your entire back. Keep your shoulders down.

Back Cool Down

Demo	Exercise	Reps/Sets	How to/Cues
	Half Superman 10x each side alternating		Lock your knees and elbows fully. Lengthen before you lift. Push your feet and hands far away from your center. Lift your head with your upper body and gaze at your hands.
	Legs behind the Head Rehab Touches 10x
	Heels to Sky 10x		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.

Return to Dashboard