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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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 | 1x4 | 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! | |
| Straight to Straddle - On Back | 1x3 | Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor! | |
| 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. | |
| Shoulder Opener at Wall | 1x30sec | ||
| Shoulder Lifts on Floor | 1x6 | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| 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! | |
| Tuck Slides | 1x3 | Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders. | |
| 45 Handstand Single Leg Circles | 2x1 each side & each direction | Focus on your shoulders and the top leg | |
| Tuck Take Off to Straddle to Tuck | 2x1 | Nothing but the legs move. The slight anterior pelvic tilt in the tuck and in the straddle is completely normal. Engage your hip flexors to prevent your legs from closing. | |
| Slide Away to Straddle | 1x2 | First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance! | |
| Straddle Slide Away to Legs Together | 1x2 | First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position. | |
| Slide Away to Straddle to Straight | 1x2 | ||
| Straddle Slide Away to Legs Together to Straddle | 2x2 | Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand. | |
| Slide Away to Lateral Leg Isolation | 1x2 slide away with 1 isolation per side | Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel. | |
| Slide Away Wall Taps | 1x2 | ||
| 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! | |
| L Handstand Leg Isolation Tuck to Straight | 2x1 | Arch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Straight to Straddle to Straight | 2x2 | Elbows locked, scapular elevated, do not arch or pike. | |
| Straight to Tuck to Straight | 2x2 | Do not round your back or close your shoulders when lowering into the tuck handstand. | |
| Leg Circles | 2x1 in each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Lateral Leg Isolations from Straight | 2x1 each leg | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Runners Slide Hip Engagements | 12x each side | Move between the anterior and posterior pelvic tilt to analyze what muscles get targeted when and how they are stretched. | |
| Lower to Bench | 2x1 | Hands, shoulders and hips stay in 1 vertical line the whole time. Do not round your lower back or close your shoulders. This is more of a coordination than a strength drill! | |
| Bench Zombie Press | 3x1 | Focus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step! | |
| Chest to Wall Press | 2x2 | Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders. | |
| Bench Zombie to Compression Hold | 2x2 | 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! | |
| Sitting Elastic Pike Push | 2x6 | ||
| Press Take Offs from 1 Block | 2x4 | ||
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| Sitting Wall Pancake Lifts | 2x10 & 10sec hold in last rep | Back is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees! | |
| Alternating L Sit Leg Lifts | 2x6 each leg | Depress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.
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
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.