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
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Protraction Cat 'n' Cow | 1x6 | Place both of your hands in the band and place it around your upper back to create extra resistance and to help identify where to push and engage to achieve protraction. If your band is too long rotate one end to create twists and ultimately shorten it to the desired length.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! | |
| Bench Forearmstand Hip Engagements | 1x4 | ||
| L Handstand Pull to Floor | 3x total | Place your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall. Look at your hands at all times.Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall.As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands.Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times. | |
| L Sit to Standing with Bent Knees | 1x3 | Key here is to focus on compression. Lean your shoulders towards the front sligthly and pull your hips up. Use your hip flexors to keep your legs close to your chest and round your back.Keep your knees locked for as long as possible and only bend them at the very last moment to get the feet next to your hands.Fully lock your elbows. This is a straight arm skill! Treat it as such!Don't forget about the lower from the standing. The dedicated athlete will first press upwards a tiny bit after taking the feet off the bars before lowering in a slow and controlled manner. | |
| L HSPU Bottom Hold Single Leg Lift | 2sets of 3 lifts each leg | Freeze the position just before your head touches the floor. Avoid bouncing up and down or losing control.Move slow and stop the leg when it lines up perfectly with your shoulders and hips. Bend the knee slightly in case of a temporary lack of hamstring mobility. Keep your hips and shoulders squared.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.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 | |
| Lower to Headstand - Chest to Wall | 4x total | Aim with your head for the spot on the floor just in front of your hands to create a triangle.Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.Your body should travel in a diagonal line. Do not allow your back to arch. Instead protract your shoulders slightly and even round your chest a tiny bit.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! | |
| Dead L HSPU - Elevated Hands | 3x4-8 | Elevate your hands for increased range of motion.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.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. | |
| Band Assisted Muscle Up Dips on Rings | 2x2-4 | ||
| Muscle Up Dips on Rings | 4-6x total | ||
| Elastic Assisted Ring Chest Fly with Straight Elbows | 3x12 | ||
| Ring Roll Outs on Knees | 2x4 | ||
| Standing Lower Back Extension | 2x8 |