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OAHS Workout - Figas

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
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

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
Standing Side Bends1x6 each side
Kneeling Side Bends1x8 each side
Deep Side Bends - Wall2x4 each side
Small Transfers - Full Straddle2x2 each side
Small Transfers - Legs Together2x2 each side

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Lateral Walks - Full Straddle6 Blocks there and Back
Lateral Walks - Legs Together6 Blocks there and Back
Elastic OAHS - Full Straddle1x15seach each side
Elastic OAHS - Legs Together1x15s each each side
Elastic One Arm - Straddle Straight Straddle2x1 each side
OAHS Hold - Straddle3xmax each side
OAHS Hold - Legs Together3xmax each side
Elastic OAHS - Straddle Diamond Straddle2x1 each side

Figas Work

DemoExerciseReps/SetsHow to/Cues
Jump to Miami Outside Hold - 2 Blocks2x each side
Figas Single Leg Isolation - Straddle to Straight1x2 each side
Figas Single Leg Isolation - Straddle to Tuck1x2 each side
Figas Outside Leg Isolation - 90 Degrees2x2 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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With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready