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 |
|---|---|---|---|
| Forehead to W | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 1x2 | ||
| Leg Circles From Tuck - Straddle Straight Tuck | 1x2 each direction | ||
| Single Leg Circles from Straight - Straddle Tuck Straight | 1x2 each leg & each direction | ||
| Straight Double Leg Isolations | 2x | ||
| Tuck Double Leg Isolations | 2x |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1x6 each side | ||
| Kneeling Side Bends | 1x8 each side | ||
| Deep Side Bends - Wall | 2x4 each side | ||
| Small Transfers - Full Straddle | 2x2 each side | ||
| Small Transfers - Legs Together | 2x2 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Lateral Walks - Full Straddle | 6 Blocks there and Back | ||
| Lateral Walks - Legs Together | 6 Blocks there and Back | ||
| Elastic OAHS - Full Straddle | 1x15seach each side | ||
| Elastic OAHS - Legs Together | 1x15s each each side | ||
| Elastic One Arm - Straddle Straight Straddle | 2x1 each side | ||
| OAHS Hold - Straddle | 3xmax each side | ||
| OAHS Hold - Legs Together | 3xmax each side | ||
| Elastic OAHS - Straddle Diamond Straddle | 2x1 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jump to Miami Outside Hold - 2 Blocks | 2x each side | ||
| Figas Single Leg Isolation - Straddle to Straight | 1x2 each side | ||
| Figas Single Leg Isolation - Straddle to Tuck | 1x2 each side | ||
| Figas Outside Leg Isolation - 90 Degrees | 2x2 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!
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.