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 | |
| 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 to Straight to Tuck & Tuck to Straddle to Tuck | 1sets, 3reps each | Do both shape transitions each one 3x. Maintain shoulder elevation at all times! | |
| Leg Circles, two directions | 1sets, 2reps each direction | Direction 1: Tuck - Straight - Straddle - Tuck | Direction 2: Tuck - Straddle - Straight - Tuck | |
| Straight Leg Isolations | 3x | Keep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around! | |
| Lateral Leg Isolations from Straight | 1x each leg | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Single Leg Circles from Straight | 2x1 each side | ||
| 2on2 Tuck Take Off | 2x3 | ||
| 2on2 Leg Circles | 2x each direction | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends with Arms Over Head | 2x6 each side | ||
| Deep Lunge Side Bends | 2x8 each side | ||
| Elevated Standing Side Bends | 1x6 each side | ||
| Deep Side Bends - Wall | 2x3 each side | ||
| Deep Side Bends - Freestanding | 2x2 each side | ||
| Miami Side Bends | 2x2 right | ||
| Deep Side Bends - Wall | 2x3 left only. place something next to you and touch it with the foor! | Keep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Extreme Miami Floor Combi | 3x each side - split in halfs on left | ||
| Vertical Walk Down | 2x each side | Hold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side! | |
| 3 Blocks Step | 1x on the left and on the right | ||
| Lateral Walks | 2x 4 blocks there | break | back | Do not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block! | |
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 2x2 on the right && On the Left just Straight to straddle 3x | Block elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand. | |
| Miami Climb - Full Straddle | 4x each Freestanding on right in full straddle. At wall on Left legs together | ||
| Lateral Walks against the Wall with 1. Legs Together & 2. Legs Baby Straddle | legs together! | Focus on shifting properly aka opposite hip over shoulder! | |
| Vertical Walks with blocks on the side against the Wall with 1. Legs Together & 2. Legs Baby Straddle | Each position: 1set, 1rep each side | Add blocks on each side. Focus on shifting your opposite hip properly over your shoulder & keep pushing out tall, while leaving the shoulder of the free arm low/towards chin |
Do this every other day!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bench Zombie Press | 3x | Focus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step! | |
| Back to Wall Press | 2x4 | Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up! | |
| L Handstand bring Both Legs Back to the Wall at the Same Time | 3x | Keep your shoulders open and your back fully straight! Slow the movement down or even control it until the moment that the feet touch the wall. You can start with your hands closer ot the wall so the way is not as long! Keep your weight in the finger tips and push out tall! | |
| Forearm Zombie Press | 4x | ||
| Take offs from 2 Blocks at Wall | 2x3 | ||
| Extreme Sitting Pike Block Push | 2x5 | Look in front. Keep your knees locked and back straight. | |
| Stalder Leg Lifts | 3x4 | Lift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back down! | |
| Tuck Planche Pulls | 3x5 | Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult! | |
| Sitting Leg Lifts | 2x10 & 10sec hold | Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down! | |
| 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.