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 | ||
| Tennis Ball Bar Shrugs on Rings | 2x6-10 | ||
| Ring Pull Ups | 2xmax | Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin! | |
| Back Row Scapula Pull Ups with Bent Knees | 2x8 | Straighten your legs and elevate your feet | |
| Leg Assisted Dip to Pull Up | 3x1 | LOTS of weight in your legs. Do not lean back! Squat down deep! | |
| Ring Dips | 3x max CLEAN | ||
| L Sit Lift On Rings | 1x6 | ||
| 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!