Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!Â
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 |
---|---|---|---|
Partial Freestanding HSPU | 3x1 | Start small and stay clean. Do not arch your back! | |
Crow to Tuck Bent Arm Stand to Headstand - Reps | 3x2 | Place your knees on the bottom end of your triceps. The bent elbow in combination with the bent knee creates a great platform to apply pressure.Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.Separate your movements. First stabilize your crow, then lean towards the front and bend your elbows slightly more to take your knees off the arms and to get to your bent arm stand position. Stay there for a moment before lowering into the headstand. Do not skip any step!Move slowly when transferring into the crow. It will be hard to stop momentum created by the transfer as you do not have fingertips in the back of your hands. | |
HSPU Slide Away | 2x1 | ||
Freestanding Lower to Bottom Hold | 4x total | Go as slow as possible. Hold the bottom position. Do not allow your back to arch or your elbows to flare out! | |
Dead Chest to Wall HSPU | 2xmax - 1 | Point your feet and wear something slippery. Let them slide down the wall while the face moves towards the front away from the wall. | |
Drop set | 3x - only rest after entire set | ||
HSPU in L | max | ||
Extra Deep Downward Handstand Dog Push Ups | max | ||
Extra Deep Lean Push Ups with Elevated Feet | max | ||
Sitting Plate Push Ups | Place the plate on your flat hands in front of your chest. This will force you to lift the hands towards the front whilst extending the arms mimicking the pathway of the HSPU.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.Look at your hands and elevate your scapula when your elbows are locked. Allow your scapula to depress naturally as you bend your arms.Engage your core to keep your back straight. |
Demo | Exercise | Reps/Sets | How to/Cues |
---|---|---|---|
Scapular Pull Ups | 2x8 | ||
Knee and Hip Raises | 2x6-10 | ||
Scissor Leg Raises | 2x30sec | ||
Narrow Back Row | 2x8 |
Demo | Exercise | Reps/Sets | How to/Cues |
---|---|---|---|
Back of Shoulder Stretch | 30sec each side | Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you! | |
Active Sphinx | 30sec hold | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
Prep for Half Split | 30sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
Half Split Side Bends | 30sec each side | Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side! | |
Reverse Wrist Stretch | 30sec each side | Gently stretch the wrist back into the opposite direction that you just worked on. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!Â
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.