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OAHS Workout - Flags

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. 

Injury Prevention Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles1x8-12 each
Elastics - Back Flies in 5 Angles1x8-12 each
Elastics - Outward External Rotations2x8 each side alternating
Elastics - Internal Rotations2x8 each side alternating
Elastics - Upward External Rotations2x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Mobility Back Row2x8 each side

Handstand Warm Up

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2
Leg Circles From Tuck - Straddle Straight Tuck1x2 each direction
Single Leg Circles from Straight - Straddle Tuck Straight1x2 each leg & each direction
Straight Double Leg Isolations2x
Tuck Double Leg Isolations2x

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2
Leg Circles From Tuck - Straddle Straight Tuck1x2 each direction
Single Leg Circles from Straight - Straddle Tuck Straight1x2 each leg & each direction
Straight Double Leg Isolations2x
Tuck Double Leg Isolations2x

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Vertical Block Walks - Full Straddle2x Down Up Down Up
Vertical Block Walks - Legs Together2x Down Up Down Up
Foam Roller OAHS - Full Straddle2x10sec ehac side
Foam Roller OAHS - Legs Together2x10sec ehac side
Stretched Out Fingertips Taps - Full Straddle2x4each side
Stretched Put Fingertips Taps - Legs Together2x4each side
OAHS Hold - Straddle3xmax each side
OAHS Hold - Legs Together3xmax each side

Flag Work

DemoExerciseReps/SetsHow to/Cues
Deep Side Bends - Freestanding2x3 each side
Diamond Deep Side Bends2x3 each side
Assisted Diamond Flag Reps3x2 each side
Lower to Resting Position on 2 Hands2x each side
Assisted Resting Position2x each side
Chest to Wall One Arm Press4x each side
Assisted Resting Position Take Off2x3 each side
Assisted Lower to Half Flag3x2 each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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