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Home Workout

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. 

Shoulder Warm Up/Prehab

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Conditioning Drills

DemoExerciseReps/SetsHow to/Cues
Shoulder Warm Up with Elastic2x4Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back
Active Shoulder Opener at Wall with Elastic2x6Go gentle. Look at your hands in the first stretch. Place your chin on your chest during the second one. Keep your elbows locked at all times.
Elastic Scapula Pull Ups2x12
Elastic Muscle Up2x4
Lying Lat Push Down with Elastic2x8Depress your scapula and keep your lower back on the floor. The elastic should always be under tention!
Bent Over Back Row with Elastic2x8Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.
Bent Over Back Flies with Elastic2x8Knees sligthly bent. Lean in front. Back of the hand faces the ceiling. Shoulders down. Elbow sligthly bent.
Alternating L Sit Leg Lifts2x12Depress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked
Diamond Push Up with Elevated Feet2x8Make your thumbs and index fingers touch on the floor in front of your chest. Keep your core engaged and body straight. Your body should be parallel to the floor when your arms are locked.
Superset
Bench Dips with Elevated Feet2x12Keep your elbows in and core engaged.
Triceps Overhead Extensions2x8Keep your elbows in and core engaged. Fully lock your elbows out in each rep.
End Super Set
Forearm Plank Walk Ups2x6 each sideMake sure to work both arms equally. Do not arch your back or pike at your hips!
Valentines Day Special2x40secKeep your entire body close and parallel to the body. Heels together and do not allow your shoulder blades to stick out in the back!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready