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.
|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.|
|Shoulder Warm Up with Elastic||2x4||Do 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 Elastic||2x6||Go 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 Ups||2x12|
|Elastic Muscle Up||2x4|
|Lying Lat Push Down with Elastic||2x8||Depress your scapula and keep your lower back on the floor. The elastic should always be under tention!|
|Bent Over Back Row with Elastic||2x8||Knees 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 Elastic||2x8||Knees sligthly bent. Lean in front. Back of the hand faces the ceiling. Shoulders down. Elbow sligthly bent.|
|Alternating L Sit Leg Lifts||2x12||Depress 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 Feet||2x8||Make 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.|
|Bench Dips with Elevated Feet||2x12||Keep your elbows in and core engaged.|
|Triceps Overhead Extensions||2x8||Keep your elbows in and core engaged. Fully lock your elbows out in each rep.|
|End Super Set|
|Forearm Plank Walk Ups||2x6 each side||Make sure to work both arms equally. Do not arch your back or pike at your hips!|
|Valentines Day Special||2x40sec||Keep 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’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.
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.