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Push Day Workout

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

DemoExerciseReps/SetsHow to/Cues
Protraction Cat 'n' Cow1x6Place 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 Engagements1x4


L Handstand Pull to Floor3x totalPlace 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 Knees1x3Key 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 Sit to Half Stalder with Bent Knees2x2Key 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.
Lift your hips high enough in each rep for your knee to clear the arm. Do not unpike your leg at the hips to lift the knee around the arm.
Hit the Half Stalder Position properly in each rep. Lift your legs, depress your scapula, look up and show a long neck!
Fully lock your elbows. This is a straight arm skill! Treat it as such!
Partial Tuck Planche Press to Handstand - Back to Wall4x total


Walking Dead2x12Place 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!
Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Walking Lean Push Up on Knees3x4-6Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front. With your shoulders in front of your hands place your knees on the floor and push back up. Once your elbows are locked your knees and walk back to your starting position. Engage your core to keep your body from toes to head stable.
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 sligthly diagonal line.
Externally rotate your hands to ease the pressure on the wrists.
Dead L HSPU - Elevated Hands3x4-8Elevate 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 Rings2x2-4
Ring Dip2x max-1Start with your shoulders depressed, elbows locked and body in a straight position. Look towards the front!
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.
Elastic Assisted Ring Chest Fly with Straight Elbows3x12


Ring Roll Outs on Knees2x4


Standing Lower Back Extension2x8


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