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Time to crush it!

Training Program

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! 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Tuck Slides1x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round lower back. Do not close shoulders.
L Handstand Leg Isolations2x1 each sideFocus on isolation! Move 1 leg at the time onle. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands!
Slide Away2x3
Slide Away to Straddle2x2
Tuck Take Off2x2
Straight to tuck to straight2x2Do not round your back or close your shoulders when lowering into the tuck handstand.
Leg Circles - Straight Tuck Straddle2x2 each direciton
Straight Leg Isolation2x1 each leg
Single Leg Circles from Straight3x1 each side & each direction
2on2 Straight Straddle Straight1x2
2on2 Leg Circles2x1Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x4-6 each side
One Legged Kneeling Side Bends2x4 each side
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Wall2x3 each side
Deep Side Bends - Freestanding2x2 each side

One Arm Training

DemoExerciseReps/SetsHow to/Cues
Miami Leg Circles2x each side
Miami Outside Hold full straddle2x each sideThe supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down.
Miami Outside Transfers Legs Straddle2x2 each sideCome all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before!
Miami Floor Combi Part 2 Full Straddle2x each side
Miami Floor Combi Part 12x each side
Miami Floor Combi to Parallel Legs Straddle2x each sideGo slow. One step at the time! Hold each position in between. The longer this takes the better.
Vertical Wall Walk Baby Straddle2x each side
Lateral Wall Walks - Baby Straddle6 Bloecke - hin, Pause, Zurueck

HSPU Conditioning

DemoExerciseReps/SetsHow to/Cues
HSPU - Back to the Wall3x max - 2
Wall Assisted Lower to Headstand5x totalLangsam und mit Matte bitte!
L Handstand Push Ups with Elevated Hands3x12Knie NICHT auf die Matte!
L HSPU Bottom Hold Leg Lifts2sets of 3x5sec each leg
Kneeling Shoulder Shrugs with Elastic2x8-12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

Ring Conditioning

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8
Knee and Hip Raises2x6-10
Scissor Leg Raises2x30sec
Narrow Back Row2x8

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Back of Shoulder Stretch30sec each side
Active Sphinx30sec holdPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Prep for Half Split30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Side Bends30sec each side
Reverse Wrist Stretch30sec each side

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.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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