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!
|W-Raises||8 reps||Go slow and focus pulling shoulder blades together|
|W to Y-Raises||8 reps||Actively keep lifting arms up on Y-Raises|
|Back Extensions||8 reps||Initiate lift by externally rotating your arms until thumb is facing the ceiling|
|Arm Circles||8 per direction||Extend arms to the side and create small circular movements|
|Elbow Raises||8 reps||Lift elbows as high as you can|
|Tuck on Back||2x4||Push 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-Up||Few reps each||Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.|
|Half Wood Chopper||10x||Knees locked. Back is straight. Look at hands guiding the movement up.|
|1 Legged Good Morning||6x||Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.|
|Laying 1 Legged Hamstring Stretch||8x + 10sec hold||Verlangere das Bein mit einer Schlaufe, Guertel etc um gut ranzukommen!|
|Laying 1 Legged Pancake Stretch||8x + 10sec hold|
|Runners Stretch||2x40sec||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Runners Stretch Table||30sec|
|side runners stretch||40sec|
|Parallel Runners Stretch||30sec||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.|
|Parallel Runners Stretch Reps||10x||Hips & shoulders parallel to the floor. Back straight. Hips over back knee. Front knee is locked! Use wall for balance if necessary.|
|Runners Stretch Slides||10x|
|Sitting 1 Legged Hamstring Stretch||10x||Back 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!|
|Pike Press Prep||2x6 each side||Working 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.|
|downward dog kicks||10x|
|Deep Plie||20sec hold|
|Lotus Wave Combi||10x 30sec hold each side|
|Cleopatra||10x jedes Bein|
|Half Middle Split||10x||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Middle Split Hip Opener||10x||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Elevated Hip Opener - Hold||40sec||Both 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 Body||6x|
|Middle Split Slides||10x|
|Middle Split with Both Knees Bent - Active||2x1min|
|Middle Split with 1 Knee Bent - Straight Upper Body||40sec|
|Assisted Middle Split at Wall||40sec||Jenachdem 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|
|Frog To Middle Split||10x|
|Half Frog to Middle Split on Back with Elastic||6x each side||Both 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 Split||10x|
|Butterfly on Back||10x||Hips and shoulders stay squared. Feet stay close to the floor.|
|V Up Combi||10x||Left, Right, Both, Both = 1 Rep. Knees locked, back straight!|
|Runners Stretch & Lifts||10x|
|Wall Walks||1x2||Scapular 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 Isolations||1x1 each side||Elbows 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 Isolation||2x3 each side|
|L Handstand bring Both Legs Back to the Wall at the Same Time||2x1 each side||Keep 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 Box||3x|
|Bench Zombie to Slow Lower||3x||Focus 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 Press||2x3||Chin 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 Press||3x||Negatives only|
|Extreme Slide Aways||2x4|
|L Sit to Half Stalder Press with Bent Knees||2x3|
|Take offs at Wall from 1 Block||2x4|
|Tuck Planche Pulls||2x6|
|Scapular Planche Push Ups with Elevated Feet||2x6-8|
|Kneeling Tuck Planche Lifts||3x5|
|Sitting Leg Lifts||2x10 & 10 sec hold||Start 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 Stomach||2x10|
|Scissor Leg Lifts||20x|
|V-Up Hold||30sec||Back is straight. Knees are locked. Come up as high as possible. Arms are parallel to the floor!|
|Plank Walk Ups||10x|
|Middle Split V-Ups||10x||Knees are locked. Externally rotate the legs as soon as you open them. Bring them back to parallel when they are closed|
|Hip Opener with Yoga Block on Stomach||1x30sec each leg||Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.|
|Half Split Side Bends||1x30sec each leg||Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!|
|Cobra||1x40 sec||Use 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’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.