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Leg 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.Â
Dashboard | Â Workout
Shoulder & Wrist Activation
| Demo | Exercise | Reps/Sets | How 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! | |
 | Arm Circle 1x12 each direction | Keep your chest on the floor and lift your head sligthly.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
 | Core Engagement on Back 1x4 | 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!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
 | Forearm Plank Push Up - Elevated Feet 2x4 | Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Flex your feet on the floor and keep them next to each other.Place your elbows right underneath your shoulders. | |
 | Shoulder Lift on Floor 1x6 | 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. | |
 | Shoulder Lift - Chest to Wall 1x6 | Keep your quads, hips and chest connected with the wall at all times.Lock your elbows and look at your hands. | |
 | Up Down Wrist Waving 1x10 | Move your wrists from full flexion into full extension and back.Stay in each extreme for a moment for an active stretch.Keep your shoulders depressed and squared with your hips. | |
 | Kneeling Elbow Rotation 1x10 each direction | Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows!Rotate the pit of your elbows towards you and away from you as far as you can in each rep.Lean into your hands and keep your wrists under constant pressure. | |
 | Behind the Back Wrist Curl 1x8 | Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other.Fully relax your hands back on the floor between reps. |
Wall Handstand Training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Wall Walk 2x2 | 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. | |
 | Single Leg Tuck Slide 2x2 each side alternating | Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
 | Tuck Slide 2x2 | Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
 | L Handstand Single Leg Isolation 2x1 each side | 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.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
 | Half Slide Away 2x2 | Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. | |
 | Box Tuck Single Leg Isolation 2x2 each side alternating | 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. |
Leg Conditioning
| 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. | |
 | Air Squat 12x | ||
 | Banded Squat 3x8 | Initiate the movement by bending your knees drawing them forward over your toes. Sit your hips back and down, keep the spine as vertical as possible and your heels rooted to the floor. Squat all the way down in each rep. Aim to at least align your hips with your knees in each rep.Complete each rep with full leg and hip extension. | |
 | Single Leg Deadlift 2x5 each side | Hinge at the hips as you lower down pushing your tailbone back. Keep your back straight and neck in a neutral position. Lower until your hand passes your knee.Flex the foot of the floating leg and pull the toes towards the chin to keep the leg activated.Focus on balance and stability. Keep your hips and shoulders squared at all times. | |
 | Banded Deadlift 3x8 | Hinge at the hips as you lower down pushing your tailbone back. Keep your back straight and neck in a neutral position. Lower until your hands pass your knee.To return to your starting position drive down through the heels, extend your hips forward keeping the spine neutral at all times. Finish in a tall neutral stand with your hands in front of your thighs. Use an elastic that will stay until constant pressure throughout the entire movement. | |
 | 1 Legged Hamstring Bridge 2x4 each side |
Finisher
3 rounds – minimal rest
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Burpee 3x | ||
 | Twisting Back Lunges with Elastic 4x each side | Lift your arms in front of your body until horizontal with the palms of your hands facing each other. Keep your elbows locked and scapula depressed for the entire duration of the exercise.Separate your movements. Focus on stability and precision. Step your moving foot back and lower your hips until both knees are in a 90 degrees angle keeping your front shin parallel to the floor. Rotate your upper body in the direction of your stationary foot. Untwist your body to square your shoulders and hips perfectly before coming back up to your starting position.Hold your arms parallel to the floor at all times and do not allow your back knee to touch the floor. | |
 | Superman 4x | Squeeze for a moment on top of the lift.Lock your knees and elbows fully.Lift your head with your upper body and gaze at your hands. |