Here is the full workout. 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.
|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|
|Tuck on Back||2x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|Straight to Straddle - On Back||2x3||Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!|
|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.|
|Shoulder Opener at Wall||2x30sec|
|Shoulder Stretch on Floor||2x30sec||Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!|
|Chest to Wall Shoulder Lifts||8x||Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.|
|Shoulder Lifts on Floor||8x||Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.|
|Wall Crow||2x15sec||Step up against the wall 1 leg at the time. Hands shoulder wide apart. Keep your elbows locked and scapula elevated. Look at your hands at all times.|
|Wall Crow to Handstand||2x||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.|
|Wall Walks||2x2||Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!|
|L Handstand Single Leg Isolations||2x2 each leg alternaitng||Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!|
|Single Leg Tuck Slide||2x2 each leg alternaitng||Just like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands!|
|Half Slide Away||2x3||Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!|
|Partial Tuck Jumps||10x||Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.|
|Walking Dead||20x||Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!|
|V-Up Combi||6x||Left, Right, Both, Both = 1 Rep. Knees locked, back straight!|
|Sissors on Back||30sec||Quick and dynamic movements. Lock your knees fully. Keep your core engaged.|
|Sitting Knee Extension with Block||2x10||Lock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.|
|Hamstring Bridges||10x||Do not arch lower back. Feet and Knees Hip width apart.|
|Bent Knee Windshield Wipers||5x each side||Feet pointed close to glutes. Knees stay together at all times.|
|Half Snow Angels||5x each side||90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.|
|Superman||10x||Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.|
|Shoulder Warm Up with Elastic||10x||Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back|
|Shoulder Opener on Knees||30 sec||Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.|
|Active Sphinx||10x||Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!|
|Cobra - Reps||10x||Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.|
|Cobra - Hold||10 sec||Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.|
|Rounded Rehab Crunches||10x||Go slow & round 1 vertebral at the time.|
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.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.