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.
|Elastics - Front Flies in 5 Angles||2x8-12 each|
|Elastics - Back Flies in 5 Angles||2x8-12 each|
|Elastics - Outward External Rotations||3x8 each side alternating|
|Elastics - Internal Rotations||3x8 each side alternating|
|Elastics - Upward External Rotations||3x8 each side alternating|
|Cross Pull Elastic Shoulder Rehab||2x8 each side alternating|
|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.|
|Mobility Back Row||2x8 each side|
|Tuck Planche Pulls||3x6||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!|
|L Sit Lift on Rings||2x5||Lock your elbows and keep your back straight. Do not look down. Externally rotate your hands sligthly so your forearms are looking towards the front.|
|HSPU in L||3x max-2||Do not arch your back and do not let your elbows flare out! Look at your hands.|
|Bench Dips with Elevated Feet||3x12||Keep your elbows in and core engaged.|
|Rocking Lean Push Ups||2x8||Do not arch your back and do not let your shoulder blades stick out in the back. Keep your body in a straight line and parallel to the floor. Imagine the ceiling is very low and you do not want to touch it.|
|Diamond Push Up with Elevated Feet||3x12||Make your thumbs and index fingers touch on the floor in front of your chest. Keep your core engaged and body straight. Your body should be parallel to the floor when your arms are locked.|
|Ring Chest Flies on Knees||3x6||Keep your elbows fully locked at all times! Bring your hands perfectly out towards the side!|
|Dead Bug Circles||10x each direction||Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times|
|Deep Plie||10x||Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.|
|Alternating Plie||10x each directions||Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!|
|Warrior||30 sec||Keep your weight equally between both legs and do not lean towards the front. The foot of the bent knee is 90 facing towards the side. The other one is facing towards the front.|
|Half Middle Split||10x each side||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Hip Opener||10x each side||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Middle Split with Both Knees Bent - Active||40 sec||Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.|
|Middle Split on Back against Wall||40 sec||Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.|
|Middle Split Slides||6x each side||1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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.