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 |
|---|---|---|---|
| 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 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Diamond & Diamond to Straddle | 1x2 | ||
| Diamond Leg Circles from Straight | 1x2 each direction | Focus on the rotation of your leg inside of your hip. In the straddle and diamond position the legs need to be externally rotated. When the leg is on top the legs need to be in parallel.Imagine you are in a toaster. You do no want to burn your glutes, knees or toes! Only pull your feet as close as your flexibility allows it.Isolate the movement into your legs. Keep your shoulders and hips perfectly stable.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| Diamond Single Leg Circles from Straight | 1x2 each leg & each direction | ||
| Front of Body Single Leg Diamond Circles from Straight | 1x each leg & each direction | ||
| Extended Diamond Single Leg Circles from Straight - Straddle L Diamond Straight | 1x each leg & each direction |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Triangle Pose - Reps | 8x each side | The foot of the leg that you bend on points towards the side. The other foot points towards the front.Only bend as deep as you can control the movement. Quality over depth!Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.Look towards the front and reach with your top arm far over to the side. | |
| Active Triangle Pose | 10sec each side | The foot of the leg that you bend on points towards the side. The other foot points towards the front.Only bend as deep as you can control the movement. Quality over depth!Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.Look towards the front and reach with your top arm far over to the side. | |
| Deep Plie Side Bend | 4x each side | ||
| Straddle Slide Away Side Bends | 1x2 each side | Do not touch the wall during the side bend. You are very close to the wall. Take advantage of this instant feedback!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out! | |
| Small Transfer Shrugs - Full Straddle | 1x3 each side | Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Lock your elbows, push out tall and work on staying in control at all times! | |
| Small Transfer Shrugs - Legs Together | 1x3 each side | Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Lock your elbows, push out tall and work on staying in control at all times! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Lateral Block Walks with Stretched Out Fingertips - Full Straddle | 6 Blocks there and Back | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | |
| Lateral Block Walks with Stretched Out Fingertips - Legs Together | 6 Blocks there and Back | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | |
| Lateral Block Walks with Stretched Out Fingertips - Diamond | 6 Blocks there and Back | ||
| OAHS Hold - Straddle | 2x10sec each side (can be done in 1 set if possible) | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand.Keep your free shoulder low by your chin and disconnect it from the rest of your body. Do not pull the free shoulder up and away from the floor.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle. | |
| OAHS Hold - Legs Together | 2x10sec each side (can be done in 1 set if possible) | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand.Keep your free shoulder low by your chin and disconnect it from the rest of your body. Do not pull the free shoulder up and away from the floor.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Whilst generally harder and a bit more fragile the advantage of drills with legs together is that you basically only have 1 leg. So squeeze them together hard and take advantage! | |
| OAHS Hold - Diamond | 2x10sec each side (can be done in 1 set if possible) | ||
| OAHS Hold - Tuck | 2x10sec each side (can be done in 1 set if possible) | ||
| OAHS Hold - Tuck to Straddle | 3x1 each side (can be done in 1 set) | ||
| OAHS Hold - Straight Straddle Straight | 3x1 each side (can be done in 1 set) | ||
| OAHS Hold - Diamond Straddle Diamond | 3x1 each side (can be done in 1 set) | ||
| Jump to OAHS | 2x each side | ||
| One Arm Switch Fake Out | 1x each side | ||
| One Arm Switch on Block | 3x each side | ||
| Assisted One Arm Block Jump Up | 3x each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Bends - Freestanding | 1x3 each side | Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other. | |
| Diamond Deep Side Bends | 1x3 each side | Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other. | |
| Middle Split Flag - Hold | 2x5sec each side (can be done in 1 set) | ||
| Diamond Flag - Hold | 2x5sec each side (can be done in 1 set) | ||
| Stretched Out Fingertip Flag - Tuck | 2x5sec each side (can be done in 1 set) | ||
| Elastic One Arm - Side Bends | 1x2 each side | Keep your supporting shoulders stable and isolate the side bend between your last rib and the hip bones!Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other. | |
| Assisted OAHS Flag in Straddle - Straight on top | 2x1 each side | ||
| Wall Assisted Diamond Flag Reps | 2x2 each side | ||
| Assisted 1 Arm Lower to Croc on Floor | 1x each side | ||
| Assisted 1 Arm Lower to Croc - 2 Blocks | 2x each side | ||
| Crocodile Push Up with Straight Legs & No Pike | 3x each side | ||
| Assisted 1 Arm Press from Standing on 2 Blocks | 3x each side | ||
| 1 Arm Press Negative on 2 Blocks | 3x each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!