1-1 Emil Workout – Coach Bachmann

Let's get to work!

Pull Day

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.

Dashboard | Workout

Specific Warm Up

Exercise	Reps/Sets	How to/Cues
Forehead to W	1x8	Start with your head just off the floor and your hands underneath your forehead. Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W	1x8	Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor. On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension	1x8	Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate your arms, 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. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift	1x8	Interlock your hands behind your head and keep your forehead on the floor. Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
Arm Circle	1x12 each direction	With your arms locked and out by the side like an airplane perform small and dynamic circles. Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl	1x8	Start with the palm of your hand facing downwards in front of you. Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up	1x20sec	Gently stretch your wrists on the floor. Rotate, twist and move them to stretch them in each direction. Spend more time in positions where you feel less mobile or even stiff. Keep your elbows locked and hands shoulder wide apart.
Wall Walk	1x2	Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back. Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the spot in between your hands.

Shoulder Openers

Demo	Exercise	Reps/Sets	How to/Cues
	Shoulder Stretch Wall Slides 8x		Look at the wall as the hands slide up. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stretch. Keep your shoulders depressed and squared with your hips.
	Shoulder Opener on Knees at Wall 2x40sec		Lock your elbows and slightly depress your shoulders. Place your knees about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
	Shoulder Lift on Floor 8x		Hover your chin close to the floor. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.

Handstand Training

Demo	Exercise	Reps/Sets	How to/Cues
	Single Leg Tuck Slide 1x2 each side alternating		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
	Tuck Slide 2x3		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
	45 Handstand Single Leg Tuck Slide 2x2 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
	Single Leg Tuck Take Off 2x1 each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
	45 Handstand Leg Isolation 2x1 each side		Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Keep your elbows locked and elevate your scapula fully at all times.
	Half Slide Away 1x3		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Keep your elbows locked and elevate your scapula fully at all times.
	Slide Away 2x2		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
	Straddle Half Slide Away 1x3		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
	Straddle Slide Away 2x2		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Keep your elbows locked and elevate your scapula fully at all times.
	Box Tuck Single Leg Isolation 1x2 each side alternating		Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
	Box Tuck Hover 2x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
	L Handstand Single Leg Isolation 2x2 each side alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
	L Walk Up 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
	Wall Tuck Jump to Handstand 6x total		Keep your shoulders on top of the hands at all times. Jump past the tuck and extend the legs into a straight handstand before touching the wall. Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
	L Handstand Single Leg Elbow Tap 2x4 taps each side		Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands! Engage your lower back to pull on the hips in the direction of the anterior pelvic tilt to stabilize the hips on top of the hands. Actively drive your top leg in the direction of the heel to keep is on top of the back of your head. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.

Pull Day Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Scapula Pull Up on Rings 2x10
	Skin The Cat 4x
	Leg Assisted Front Lever Pulls on Bar 1x4		Whilst the feet should stay on the floor for assistance the legs should not become the primary mover. To facilitate muscle activation in your upper back try bending the bar. Push the bar down with your pinkies and up with your thumbs. Retract and depress your scapula. Keep your elbows locked at all times and neck in a neutral position.
	Tuck Front Lever Single Leg Take Off to Lever from Box 2x3 with 4sec hold each
	Band Assisted Front Lever Reps - Advanced Tuck 3x4-6
	Bent Knee Archer Back Row on Rings 3x6-8		Initiate the pulling motion by depressing your shoulder blades and pulling your elbows into your back pockets. In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep. Lower yourself back down to the starting position with control, ensuring that your arms are fully extended before starting the next repetition. Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps.
	Standing High Pull against Elastic 3x8
	Weighted Single Legged Deadlifts 3x10 each side
	Dumbbell Single Leg Glute Bridge 2x20 each side
	Half Leg Lifts on RIngs 2x6
	Skywards Sit Up 2x12

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