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! Also if you’d rather go through your program offline, download the pdf version, you can find it here. Looking for your Dashboard? Find it here.
| 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 | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| 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 Jumps | 2sets, 3reps | Jump up, align everything and come right back down | |
| Tuck to Straight to Tuck & Tuck to Straddle to Tuck | 2sets, 3reps each | Maintain shoulder elevation | |
| Tuck to Straight | 4sets, 1rep each | Hold the straight handstand for about 10 sec | |
| Leg Circles, two directions | 2sets, 2reps each direction | Direction 1: Tuck - Straight - Straddle - Tuck | Direction 2: Tuck - Straddle - Straight - Tuck | |
| Tuck Single Leg Isolations | 2sets, 2reps each leg, 1x both legs at the same time | Straighten one leg at a time & then both at the same time. keep your knees together, the focus is on isolation and keeping your shoulders elevated. | |
| Straight Single leg Isolations | 2sets, 2 reps each leg | Move one leg at a time to parallel while keeping the other where it is! Don't counter balance with the other leg! | |
| 2on2 Handstand Freestanding | 2sets, 10-20sec | Place 2 blocks side by side each other so they end up touching. Tuck up into a handstand and move onto a straight handstand - hold for set amount of time. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Small Transfers - Freestanding with 1. Legs Baby Straddle, 2. Legs Together, 3. Legs Straddle | Each position: 2sets, 2 reps each side | Extra push out from supporting shoulder on outside. Leave free hand on block | |
| Miami Handstand - Legs Together & Legs Straddle | Each position: 2sets, 10 sec each side | ||
| Miami Outside Hold with 1. Legs Together | 2. Legs Straddle | Each position: 2sets, 10sec each side | One block under one hand, and the other hand on the floor. Tuck up into a handstand and shift over onto the arm that is on the floor. This is just about bringing your opposite hip over your shoulder. | |
| Miami Floor Combi Part 2 // 1. Leg Together // 2. Legs Straddle | Each position: 2sets, 1rep | Start in the miami position. Transfer Over the floor hand. Replace your block hand onto the floor. Then transfer back to 2 hands and hold the position | |
| Miami inside hold | 2x1 full straddle & 2x1 legs together each side | ||
| Miami floor combi 2 | 2x1 straddle & 2x1 legs together each side | ||
| Deep Side bends - freestanding | 2sets, 2reps each side | Keep the elevation in your shoulders. Keep your elbows locked. Do not move your shoulders at all | |
| Shoulder Shrug in L-Handstand | 2sets, 10reps | Push out as tall as you can and be slow & controlled on the way down |
Do this every other day!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Lower from handstand | 5reps total | Go as slow and controlled as possible. Focus on keeping your hips, shoulders and hands in 1 vertical line for as long as possible. | |
| Piked Bench Zombie Slow Lower | 4sets, 1rep | ||
| Piked Bench Zombie Press | 4sets, 1 rep | Now this is a lot less of a press than you might think right now. At the end of the piked bench zombie your hands, shoulders and hips are already aligned. You only have to bring your legs around through the straddle. This should be very easy for you! | |
| Chest to wall press | 3x2 | ||
| Chest to wall leg lifts | 3x2 | In case you do not find a slippery enough wall to do the presses. These leg lifts are pretty hardcore!! | |
| Take offs from 1 block at wall Sitting pike block push | Superset: 1. Take offs from 1 block at wall | 2. Sitting Pike Block push | 3 rounds of: 1. 4reps | 2. 12 reps | |
| Walking Dead | 2sets, 10reps | ||
| Zombies | 3sets, 10reps | Push forward with your shoulders first, and then bring up your hips by pulling in your legs towards your torso, and your shoulders towards you legs | |
| Sitting Scissors | 2sets, 30sec | ||
| Sitting Active one legged pike stretch & hold | 3sets, Each leg: 30sec stretch & 10sec hold & 10 sec pulses | Keep back long | |
| Sitting Leg Lifts | 2sets, 10reps | ||
| Press V-Up Combi | 1set, 10reps |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.
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.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
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.