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 |
|---|---|---|---|
| Shoulder Warm-Up on Floor | 8 reps each | Do one - either this, or Elastic at Wall. Alternate between these each session. | |
| 8-12reps with a total of 2 sets of: → Front Flies in 5 Angles → Elastic Chest Push-Up 8-12reps with a total of 2 sets of: → Back Flies in 5 Angles → Upward External Rotations 10-15reps with a total of 3 sets of: → Internal Rotations 10-15reps with a total of 3 sets of: → Outwards External Rotations 8-12reps with a total of 2 sets of: → Bent Over Back Flies in 3 Positions | Elastic Warm-Up At Wall | As noted in drop-down | Do one - either this, or Shoulder Warm-up on Floor. Alternate between these each session. |
| 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. | |
| Other rehab exercises as needed | as needed | If you feel like you need to add others/do more - go for it! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Shrugs Legs Parallel | 1set, 6 reps | Focus on keeping elbow straight and really just work shoulders and lat. Pull up as high as possible just from shoulders, and sink down controlled & slowly | |
| Pull Ups | 1set, 8 reps | Normal pull ups. Nice and controlled & use full range of motion with dead hang if possible. | |
| Skin the cat | 2set, 3reps | Go slow! Lift your legs as high as possible before closing your shoulders!!! Keep your hips low as long as possible. First only hip flexors, than your abs and only at the end your chest/shoulder engages | |
| From upside down pike Bring one leg over top to nut cracker | 1set, 3 reps each side | Make sure your hips stay connected with the “working” arm | |
| From upside down pike Bring one leg over top to nutcracker, bring second leg over top to meathook. Slowly lower down | 4sets, 1rep each side OR 2sets, 2reps each side | The focus here is on the lowering of the meathook. Keep shoulders engaged | |
| Nutcracker to nutcracker low | 4sets, 1rep each side | Start on each side twice. Focus on form and compression. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bench mana | 2sets, 3 reps | Press down & engage to lift your legs up. Might feel very awkward at first until your body figures out the mechanics but it will help tremendously with uprolls | |
| Inverted Bench Mana | 3sets, 2 reps | You'll have to play around with the benches or boxes to find a good distance to be close but still let your hip through. Either straight leg or in tuck | |
| Quarter Rolls | 3sets, 4 reps | Use double wrap that go right above your elbows. Start with legs in v or l sit and go until your hips are almost on top of your shoulders. Do small quarter rolls back and forth - focus on control and don't swing like crazy |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Dips (or appropriate progression) | 2sets, 6reps | Use double wrap. If progressions are needed: legs in front on box, legs behind on box, or legs on the ground to assist | |
| Pull Ups | 2sets, 6 reps | ||
| Skin the cats | 1set, 3 reps |
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.
No band alternative:
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Wrist are facing front (away from wall)
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band Alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
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.