Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 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 | Sets & Reps | How to/Cues |
|---|---|---|---|
| Frog Stand Take Offs | 3x4 | ||
| Advanced Frog Stand | 3x | 15sec | |
| Bench Leans | 3x6 | Hands shoulder width apart, eblows locked. Lean towards the front moving the shoulders past your fingertips. Keep youre core tigh and parallel to the floor. If needed rotate your hands externally to take preassure of the wrist. | |
| Wall Crow | 1x8sec | ||
| Wall Crow to Handstand | 3x | After extending both knees take a small step towards the wall with your hands to end up in a chest to wall handstand. Nothing but your feet is touching the wall! Look at your hands and elevate your scapula. | |
| Box Tuck Walk | 2x3 | ||
| Box Tuck Shrugs | 2x5 |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Push Ups | 3x6 | ||
| Downward Dog HSPU WITH ELEVATED FEET | 3x4 |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Bulgarian Split Squats | 3x10 each side | ||
| Pistol Squat | 3x8 each side | ||
| Air Squat | 3x20 | Ass weight if you like | |
| 1 Legged Deadlifts | 2x12 | ||
| 1 Legged Hamstring Bridges | 2x6 |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
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.