Here is the full workout. 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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Leg Circles - Straight Tuck Straddle | 1x2 each | Keep elbows locked at all times. Do not round your lower back! | |
| Tuck Leg Isolations | 2x each leg alternating | ||
| Straight Single Leg Isolations | 1x2 each leg alternating | Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips! | |
| Lateral Leg Isolations from Straight | 1x2 each leg alternating | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| 2on2 Straight Straddle Straight | 1x2 | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. | |
| 2on2 Leg Circles | 2x2 each direction | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 2x4-6 each side | ||
| One Legged Kneeling Side Bends | 2x4 each side | ||
| Elevated Kneeling Side Bends | 1x4 each side | ||
| Deep Side Bends - Wall | 2x3 each side | ||
| Deep Side Bends - Freestanding | 2x2 each side | ||
| Miami Side Bends | 2x3 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Miami Leg Circles | 1x each direction & each side | Place the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow. | |
| Extreme Miami Floor Combi | 2x each side | ||
| Lateral Walks | 2x each direction | Do not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block! | |
| Vertical Block Walks | 2x each side | ||
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 2x2 each side | Block elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand. | |
| Miami to Stretched out Fingertip hold Full Straddle | 1x max hold each side | ||
| Miami to Stretched out Fingertips with Legs Together | 1x max hold each side | ||
| Elastic One Arm | 2x max hold legs together and legs straddle | ||
| Stretched Out Fingertip - Taps | 2x4 each side legs Together & 2x4 each side legs Straddle | ||
| Jump to Miami Outside Hold - 2 Blocks | 1x each side | ||
| Single Leg Isolation - Straddle to Tuck | 1x2 each side | ||
| Single Leg Isolation - Tuck to Parallel |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks with Block on Side | 2x down up down up | The block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Press Tap Press from 1 Block | 1x2 | Seperation is key here. On the way down towards the tap bring the legs around first. At this point your hands, shoulders and hips stay on one vertical line. Only when you can not pull your feet in any further sligthly move your shoulders towards the front, drop the hips towards the floor and gently tap the blocks. Keep your hip compression on the way back. Start by replacing your shoulders. Only when your hands, shoulders and hips are back in line the hips begin to open and the legs straddle around. | |
| Partial Chest to Wall Stalder Press | 3x1 | Compression is king! Perform an extreme chest to wall leg lift where in every attempt you lower sligthly lower into the stalder position. On the way back up when your hands, shoulders and hips are back in line you should be so compressed that your feet are not touching the wall just yet! | |
| Press from Standing Lower to Stalder | 2x | The goal is to go as slow as possible when lowering to the stalder. Focus on technique. First the legs come around and feet pull in. Keep that compression and slowly close the shoulders. If at any point you feel like you are losing control freeze and hold at this sticking point. | |
| Tuck to Straddle Planche | 2x | Do not go all the way to the straddle Planche if you are not able to hold it for a t least 3 sec yet | |
| Handstand to Tuck Planch | 3x max hold | ||
| Tuck Planch Hold | 2x max hold clean | ||
| Chest to Wall Press | 6x total | Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders. | |
| Bent Knee Stalder Lift Offs | 2x8 | Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck! | |
| Stalder Leg Lifts | 2x8 | Lift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back down! | |
| Sitting Leg Lifts | 2x10 & 10sec hold | Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!