1-1 Ivan workout – Coach Bachmann

Let's get to work!

Pull Workout

Here is your full workout for today. 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.

Push Workout

Flexibility Workout

Specific Warm Up

Exercise	Reps/Sets	How to/Cues
Butterfly Shoulder Warmup	3x up and down	Start with your arms fully extended in front of your chest with your palms facing each other. Apply constant outwards pressure on the elastic as you raise your arms overhead and back. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
Overhead Warm Up Push	1x8	Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other. Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead. Keep your shoulders down and look towards the front. Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
External Rotation with Loop	1x8	Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other. Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
Looped Wall Step	1x6 step each way	Place your hands shoulder width apart on the wall in front of you. Keep your shoulders down and look towards the front. Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked. Engage your core to stabilize your position.
Forearm Plank Shoulder Burner with Elastic and Foam Roller	1x12	Place your forearms on a foam roller with your shoulders on top of your elbows. Connect your hands with and elastic, rotate them so they face each other and pull apart. Rock your elbows back and forth carefully whilst keeping your body stable. Engage your core and create 1 straight line from your feet all the way through your neck. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Up Down Wrist Waving	1x10	Hold your hands out in front of you with your elbows 90 degrees bent by your side. Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
Prayer Pose Rotation	1x6 each direction	Connect the palms of your hands in front of your face and spread your fingers open wide. Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
Wall Walk	1x2	Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back. Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the spot in between your hands.

Handstands

Demo	Exercise	Reps/Sets	How to/Cues
	Shoulder Warm Up with Elastic 8x each		Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest. Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating. Exhale as you open your shoulders.
	Shoulder Opener at Wall 2x40sec		Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
	Shoulder Lift - Chest to Wall 2x8		Keep your quads, hips and chest connected with the wall at all times. Lock your elbows and look at your hands.
	Single Leg Tuck Slide 2x3		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
	45 Handstand Lateral Leg Isolation 2x2 each side none alternating		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
	Straddle Half Slide Away 1x3		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
	Straddle Slide Away 1x3		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Keep your elbows locked and elevate your scapula fully at all times.
	Straddle Slide Away to Legs Together 2x2		Engage your glutes whilst closing your legs to avoid piking at the hips. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Keep your elbows locked and elevate your scapula fully at all times.
	L Handstand Single Leg Isolation - Bent Knee 2x2 each leg alternating
	45 Handstand Leg Isolation 2x1 each side		Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Keep your elbows locked and elevate your scapula fully at all times.

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Single Arm Lat Pull Down Pre Activation 1x8
	Single Arm Lat Push Down Pre Activation 1x8
	Leg Assisted Front Lever Pulls on Bar 2x8		Whilst the feet should stay on the floor for assistance the legs should not become the primary mover. To facilitate muscle activation in your upper back try bending the bar. Push the bar down with your pinkies and up with your thumbs. Retract and depress your scapula. Keep your elbows locked at all times and neck in a neutral position.
	Front Lever Negative on Bar - Bent Knees 3x3-6
	Band Assisted Advanced Tuck Front Lever Row - Bar 3x max-1		Touch the bar with your hips in each rep whilst keeping your shoulders depressed and retracted. Keep your neck in a neutral position looking straight up. Place your legs in the advanced tuck position with the knees right on top of your hips. Keep your upper body parallel to the floor at all times. Fixate each end of the elastic between your hands and the bar. Place the center of the band around your lower back just above your buttocks to help push your hips up.
	Weighted Wide Pull Up on Bar 3x8		Initiate the pulling motion by depressing your shoulder blades and pulling your elbows into your back pockets. In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep. Lower yourself back down to the starting position with control, ensuring that your arms are fully extended before starting the next repetition. Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps.
	Arched Front Lever Pulls on Bar 2x8
	Hanging Leg Lift 20 total
	Elastic Face Pull 3x8		Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement. Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep. Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill.

Hamstring Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	1 Legged Good Morning 8x each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance.
	Half Wood Chopper - Assisted 30sec		Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt. Delay your chest raising up and look at your hands as they guide the upwards movement. Keep your knees fully locked at all times.
	Standing Pancake Pulse - Assisted 8x each side
	Standing 1 Legged Pancake Stretch - Assisted 20sec each side
	Side Runners Stretch - Assisted 20sec each side		Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.
	Rocking Pancake - Assisted & Elevated Glutes 8x each side		Open your legs as wide as possible. Straighten your knees! Push the bottom of your knees towards the floor. Keep your shoulders low and squared with the hips.
	Hip Opener 8x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Half Middle Split 8x each side		Push your opposite hip down towards the heel of the standing foot. Move sideways only. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
	Middle Split Slide to Kick 1x8 each side		Stay in line as you push your leg towards the side and bring your hips down. On the way back up push that foot of the straight leg into the floor and the opposite hip down. During the kick rotate the leg inside of the hips only. Keep your hips parallel to the floor.
	Frog - Rocking 20x		Gently push into a deeper stretch by rocking your hips back and front. Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent.
	Middle Split on Back against Wall with Elastic 1min		Place your heels, the bottom of your knees and your seat bones against the wall. Keep your back straight and relax your head on the floor. Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.

Back Mobility

Demo	Exercise	Reps/Sets	How to/Cues
	Hamstring Bridge 10x		Push your heels into the floor raising your hips and entire back. Keep your knees stable and in a constant distance from each other. In the top position create a straight line from your neck all the way to your knees. Do not arch.
	Bent Knee Windshield Wiper 4x each side		Bring your heels as close to your glutes as possible. Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side. Exhale as you lower your legs and do not forcefully push them down.
	Half Snow Angel 5x each side		Keep your knees on the floor and connected with each other throughout the entire duration of the exercise. Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor. Do not allow your hips to drop back or your immobile arm to move.
	Prep for Half Split 40sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
	Half Split 40sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
	Cat n Cow 8x		Focus on mobilizing your entire spine from the neck all the way to your hips. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.
	Shoulder Warm Up with Elastic 8x		Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest. Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating. Exhale as you open your shoulders.
	Shoulder Opener on Knees 40sec		Lock your elbows and slightly depress your shoulders. Place your knees far enough so they are behind the hips and not right underneath them. Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch.
	Active Sphinx 8x		Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor. With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs. Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
	Cobra - Reps 8x		Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged. One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning. Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
	Knee Bridge - Chest to Wall 2x4