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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Outward External Rotations | 2x8 each side alternating | ||
| Elastics - Internal Rotations | 2x8 each side alternating | ||
| Elastics - Upward External Rotations | 2x8 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | 1x4 | 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 | |
| Shoulder Stretch Wall Slides | 2x4 | ||
| False Grip Ring Pull Ups | 3x max | Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin! | |
| Band Assisted Dip to Pull Up on Rings | 3x1 | ||
| Band Assisted Dip to Pull Up on Bar | 3x1 | ||
| Band Assisted Stepping Muscle Up Swing Pull Up | 3x | Place your foot into the elastic, swing towards the front reaching down at your target and let the band snap you upwards. combine this snap with explosive pulling strength and get your chin on top of the bar. Keep yyour body in a hollow position | |
| Jump to Low Dip | 4x1 | Jump up to clear the bar and sligthly forward to get the weight on top of the bar. Keep your feet in front of the bar. | |
| Ring Dips | 2x max CLEAN | ||
| Straight Bar Dips | 1x4-8 | Keep your legs sligthly piked at the hips so you can keep the weight in front. Do not lay on the bar at the bottom of the rep. | |
| Narrow Back Row | 2x8 | Straighten your legs and elevate your feet |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!