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
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Pancake Flexibility

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10xKnees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike30x
1 Legged Good Morning6xBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Laying 1 Legged Hamstring Stretch8x + 10sec holdVerlangere das Bein mit einer Schlaufe, Guertel etc um gut ranzukommen!
Laying 1 Legged Pancake Stretch8x + 10sec hold
Runners Stretch2x40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Table30sec
side runners stretch40sec
Parallel Runners Stretch30secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Parallel Runners Stretch Reps10xHips & shoulders parallel to the floor. Back straight. Hips over back knee. Front knee is locked! Use wall for balance if necessary.
Runners Stretch Slides10x
Sitting 1 Legged Hamstring Stretch10xBack is straight. Pull your knee towards your chest to begin with. Hold it there throughout the whole exercise. Extend your knee fully in each rep!
Downward Dog40sec
Pike Press Prep2x6 each sideWorking knee is locked. In the back toes pull up towards the face. In the front push your index finger into the floor and rotate your hips to sligthyl arch the lower back.
Press Coordinator2x8Zwingen den unteren Rücken ins Hohlkreuz!
downward dog kicks10x

Middle Split Flexibility

DemoExerciseReps/SetsHow to/Cues
Deep Plie20sec hold
Lotus Wave Combi10x 30sec hold each side
Cleopatra10x jedes Bein
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Elevated Hip Opener - Hold40secBoth feet pointed with the straight leg elevated on a yoga block. Push your chest and glutes towards the floor. Keep your back straight.
Middle Split Slides with Straight Upper Body6x
Middle Split Slides10x
Middle Split with Both Knees Bent - Active2x1min
Wide Pancake40sec
Middle Split with 1 Knee Bent - Straight Upper Body40sec
Assisted Middle Split at Wall40secJenachdem wie wet du runter rutschst brauchst du dann etwas höheres oder niedrigeres fuer die Haende. Ziel ist, dass der Oberkoerper parallel zum Boden bleibt. Fuesse haben ein bisschen Distanz zur Wand
Prep for Swimmer on Elbows2x4Komm auf die Haende hoch und nimm 2 Yoga Bloecke
Sitting Middle Split with Elastic Behind the Back1min
Frog To Middle Split10x
Half Frog to Middle Split on Back with Elastic6x each sideBoth knees and hips in 1 straight line. Keep your hips parallel to the floor and fully lock your working knee every time.
Straight to Middle Split10x
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.
V Up Combi10xLeft, Right, Both, Both = 1 Rep. Knees locked, back straight!
Runners Stretch & Lifts10x

Press Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x2Scapular 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!
L Handstand Single Leg Isolations1x1 each sideElbows locked. Hands, shoudlers & hios in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
Back to wall Straight Leg Isolation2x3 each side
L Handstand bring Both Legs Back to the Wall at the Same Time2x1 each sideKeep your shoulders open and your back fully straight! Slow the movement down or even control it until the moment that the feet touch the wall. You can start with your hands closer ot the wall so the way is not as long! Keep your weight in the finger tips and push out tall!
Lower to Box3x
Bench Zombie to Slow Lower3xFocus on the bench zombie first. In the moment of the take off your hands, shoulders and hips should be in 1 line. Keep that line as long as possible!
Back to Wall Press2x3Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up!
Chest to Wall Press3xNegatives only
Extreme Slide Aways2x4
L Sit to Half Stalder Press with Bent Knees2x3
Take offs at Wall from 1 Block2x4
Planch Slides2x6
Tuck Planche Pulls2x6
Scapular Planche Push Ups with Elevated Feet2x6-8
Kneeling Tuck Planche Lifts3x5
Walking Dead2x20
Sitting Leg Lifts2x10 & 10 sec holdStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!
Upper and Lower Body Lifts on Stomach2x10

Conditioning Circuit - Kann auch separat vom Workout gemacht werden!


3 Runden!

DemoExerciseReps/SetsHow to/Cues
Scissor Leg Lifts20x
V-Up Hold30secBack is straight. Knees are locked. Come up as high as possible. Arms are parallel to the floor!
Plank Walk Ups10x
Middle Split V-Ups10xKnees are locked. Externally rotate the legs as soon as you open them. Bring them back to parallel when they are closed

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Hip Opener with Yoga Block on Stomach 1x30sec each legDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Half Split Side Bends1x30sec each legHips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!
Cobra1x40 secUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.


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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