Let's get to work!
Push 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.Â
Dashboard | Â Workout
Specific Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Outward External Rotations | 2x8 each side alternating | ||
| Elastics - Upward External Rotations | 2x8 each side alternating |
Push Day Conditioning
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Protraction Cat 'n' Cow 1x8 | Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.Lock your elbows and turn the pits of your elbows 45 degrees towards the front.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! | |
 | Pike Planche Lean 2x5 | Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips!Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. | |
 | Tuck Planche to Tuck L Sit 2x3 | Resist with your shoulders and protract them. Keep your head in a neutral position.Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!Fully lock your elbows. This is a straight arm skill! Treat it as such! | |
 | Tuck Planche Walk 20x total | ||
 | Extra Deep L HSPU 2x3 | The goal is to go extra deep here. Keep your back straight and lower until your head is lower than your hands. Do not relax at the bottom of this position. Stay active and support yourself through your arms and shoulders.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead. | |
 | Dead L HSPU - Elevated Hands 3xmax - 1 | In each rep place your head on the floor just in front of your hands and release pressure form your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead. | |
 | Walking Lean Push Up 3x4-6 | Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a slightly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
 | Ring Dip 3x12 | Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Lock your elbows on top and externally rotate your hands. | |
 | Attached Lateral Deltoid Raise 3x12 each side | ||
 | Goblet Squat 3x12 | ||
 | Bulgarian Split Squat 3x8 each side | Use your back foot for balance only and assistance only. 90% of your weight should be in the front foot.Hinge forward at the hips slightly. Inhale and keep your load balanced across the foot as you lower down until your quadriceps is about parallel to the floor. Keep your working knee aligned with your toes. Exhale as you press back to your starting position through your working foot.Keep your hips and shoulders squared the entire time. | |
 | Band Assisted Ring Roll Outs 2x8 | ||
 | Boat to Superman Side Roll 2x4 each direction | Lock your knees, point your feet and squeeze them together.Keep your head in a neutral position but pull it back slightly as you roll onto your stomach.Engage your entire body from hands to toes. |
Hamstring Stretches
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Dead Bug Circle 6x each direction | Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.Hold your hips in a neutral position and keep your lower back on the floor at all times.Keep your shoulders depressed and squared with your hips. | |
 | Half Wood Chopper - Assisted 10x | Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Delay your chest raising up and look at your hands as they guide the upwards movement.Keep your knees fully locked at all times. | |
 | Walking Pike - Assisted 40sec | The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
 | Deep Plie 8x | As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes.Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line. | |
 | Deep Plie - Hold 2x20sec | As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes.Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.Keep your hips at a constant height throughout the entire hold. Focus on pushing your knees back! As soon as you are not actively thinking about your legs they are not fully pushed open anymore! | |
 | Standing 1 Legged Pike Stretch - Assisted 40sec each side | Lock both of your knees and keep them locked at all times.Make sure both of your feet point towards the front but do not place them on the same exact line.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
 | Runners Stretch - Assisted 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
 | Banded Runners Stretch Slide - Assisted 8x each side | Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up as you switch into the anterior pelvic tilt.Place a rubber band around your lower back and front foot to help achieving a deeper anterior pelvic tilt by supporting coordination and actively pushing into the right form. |
Middle SPlits
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Hip Opener 8x each side | Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
 | Middle Split Slide 8x each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent.Stay in line as you push your leg towards the side and bring your hips down.On the way back up push that foot of the straight leg into the floor and the opposite hip down. | |
 | Middle Split on Back against Wall with Elastic 2x40sec | Place your heels, the bottom of your knees and your seat bones against the wall.Keep your back straight and relax your head on the floor.Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale. | |
 | Weighted Sitting Deep Plie Forward Reps 2x8 | ||
 | Rocking Pancake - Assisted & Elevated Glutes 2x8 | Open your legs as wide as possible.Straighten your knees! Push the bottom of your knees towards the floor.Keep your shoulders low and squared with the hips. | |
 | Prep for Swimmer - Elevated Glutes on 2 Blocks 2x8 | Arch your back as you fold into the pancake and let your chest guide the movement.Externally rotate the legs.Keep your shoulders depressed and squared with your hips. |