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 | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 1x2 each | Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else! | |
| Leg Circles - Straight Straddle Tuck | 2 circle each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Single Leg Circles from Straight | 1x2 each leg & each direction | ||
| Straight Leg Isolations | 2x1 | Keep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around! | |
| Tuck Single Leg Isolations | 2x2 each side | Keep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only. |
| 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 | 2x4 each side | Keep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight. | |
| Deep Side Bends - Freestanding | 3x3 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Miami Floor Combi to Parallel Legs Straddle | 2x each side | Go slow. One step at the time! Hold each position in between. The longer this takes the better. | |
| Vertical Walk Down | 1x each side | Hold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side! | |
| Vertical Walk Up | 2x each side | ||
| 3 Blocks Step | 2x there and back each side | ||
| Miami to Stretched out Fingertip hold Full Straddle | 3x each side | ||
| Vertical Wall Walk Baby Straddle | 2x down up down up |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Outward External Rotations | 3x8 each side alternating | ||
| Elastics - Internal Rotations | 3x8 each side alternating | ||
| Elastics - Upward External Rotations | 3x8 each side alternating | ||
| Cross Pull Elastic Shoulder Rehab | 2x8 each side alternating | ||
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. | |
| Mobility Back Row | 2x8 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck Planche Changes | 1x4 each side MINIMUM | ||
| Handstand to Straddle Planche - Lower | 3x max hold | ||
| L Sit to Tuck Planche | 2x3 | ||
| Advanced Tuck Planche | 2x max hold | ||
| 90 Degrees Push Ups | 5x total CLEAN |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.