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Conditioning Block

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 


DemoExerciseReps/SetsHow to/Cues
Bench Forearmstand Hip Engagements

Bench Zombie to Slow Lower
6x total
As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!
Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!
Back to Wall Press - Negative
6x total

3x max-1
Start with your hands shoulder wide apart vertically aligned with your shoulders and hips. Look at your hands and elevate your scapula.
Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor when you are at the very bottom of the movement. Do not place your feet against the wall! Bend your knees slightly in case of a temporary lack of hamstring mobility
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