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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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow 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.
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