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
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
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-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

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.
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
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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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.

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