1-1 Ivan workout – Coach Bachmann

Let's get to work!

Push 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.

Pull Workout

Flexibility Workout

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Specific Warm Up

Exercise	Reps/Sets	How to/Cues
Forehead to W	1x8	Start with your head just off the floor and your hands underneath your forehead. Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W	1x8	Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor. On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension	1x8	Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift	1x8	Interlock your hands behind your head and keep your forehead on the floor. Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
Arm Circle	1x12 each direction	With your arms locked and out by the side like an airplane perform small and dynamic circles. Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl	1x8	Start with the palm of your hand facing downwards in front of you. Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up	1x20sec	Gently stretch your wrists on the floor. Rotate, twist and move them to stretch them in each direction. Spend more time in positions where you feel less mobile or even stiff. Keep your elbows locked and hands shoulder wide apart.
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
	Dynamic Shoulder Opener at Wall with Foam Roller 8x		Look upwards past your hands and push your chest towards the wall. Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips.
	Shoulder Opener on Knees 2x40sec		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.
	Shoulder Lift on Floor 2x8		Hover your chin close to the floor. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
	Tuck Slide 2x3		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
	45 Handstand Single Leg Tuck Slide 2x2 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
	Single Leg Tuck Take Off 2x1 each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
	Box Tuck Single Leg Isolation 1x2 each leg alternating		Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
	Box Tuck Hover 2x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
	Half Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
	Slide Away Wall Tap 2x1 each side		You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly. Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight. Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall.
	Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
	Slide Away to Straddle 2x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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.

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Protraction Cat 'n' Cow 1x8		Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows and turn the pits of your elbows 45 degrees towards the front. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
	Tuck to Advanced Tuck Planche Floor Extension 2x3-5		Extend both legs down and towards the back until your knees are underneath your hips and place your feet on the floor. Stay in this Advanced Tuck Planche Lean position for a moment before pulling your knees towards your chest and taking the feet back off the floor to return to your starting position. As you extend your legs your shoulders have to lean further towards the front. Keep your back straight or slightly rounded in a slight posterior pelvic tilt but make sure not to arch it! Do not flip into an Anterior Pelvic Tilt! Engage your core and glutes. Keep your neck in a neutral position and look at the floor in front of you. Keep tension on your shoulders, core and back the entire time.
	L Sit to Tuck Planche - Reps 3x3		Round your back and protract your shoulders. Keep your head in a neutral position looking down in the planche. Fully lock your elbows. This is a straight arm skill! Treat it as such! Try to squeeze on top and hold the Planche for a moment in each rep.
	Backwards Tuck Planche Walk from Knees 2x8
	Walking Lean Push Up 3x max-1		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line. Externally rotate your hands to ease the pressure on the wrists.
	Dead Pike Push Up - Elevated Feet 3x max-1		In each rep place your head on the floor just in front of your hands and release pressure form your arms. Start with your shoulders on top of your hands and lean into your fingers to place significant pressure into your hands before you start your movement. Keep your shoulders on top of your hands between reps. Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.
	L HSPU - Half Knee Assisted 2x max-1		Start with your hands shoulder wide apart vertically aligned with your shoulders and hips. Look at your hands and elevate your scapula. Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor when you are at the very bottom of the movement. Do not place your feet against the wall! Bend your knees slightly in case of a temporary lack of hamstring mobility
	Barbell Military Press 3x8-12
	Weigthed P Bar Dips 3x max-1
	Valentines Day Walk Up Special 2x4 each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	Weighted Maltese Sit Up 2x8		Fully lock your elbows and rotate your hands for the wrists to point towards the ceiling. Focus on protraction. USE DUMBBELLS
	V-Up Combi 2x8		Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged. Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between. 1 repetition equals 1 V-Up with each leg and 2 with both!

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.
	Walking Pike - Assisted 30sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Laying 1 Legged Hamstring Stretch - with Elastic 8x each side		Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high. Fully lock the knee in each rep and flex your foot. Keep your back straight and work on locking your opposite knee.
	Laying 1 Legged Hamstring Stretch - Hold with Elastic 20sec each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee fully and make sure it points towards the ceiling. With every exhale slide into a deeper stretch.
	Runners Stretch - Assisted 20sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Rocking Runners Stretch - Assisted 1x8 each side
	Standing Weighted Pike Stretch on Bench 2x40sec		When you are done simply drop the weight to the floor and come back up without. Push the bottom of your knees back to fully lock them. Slide into a slightly deeper stretch every time you exhale.

Back Mobilty

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.
	Upper Back Mobility Elbow Raise - on Knees 5x each side		Look at the floor at all times. Hover your forehead off the floor and keep your glutes close to your heels. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Wall Thoracic Half Circle 5x each side
	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.
	Seated Wall Slides - Reps 8x		Externally rotate your arms to prvent your elbows from flaring. The pits of your elbows should face each other or better point towards the ceiling. Keep your shoulders depressed and look straight forward at the wall. Exhale as you lock your arms overhead and gently push your armpits towards the wall.
	Shoulder Stretch Wall Slides 40sec		Look at the wall as the hands slide up. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stretch. Keep your shoulders depressed and squared with your hips.
	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.
	Cobra with Bent Knees - against the Wall 10sec		Rise up arching one part of your back at the time lifting everything but the hips off the floor. Place your hands slightly further front than in a regular cobra in order to create and even arch throughout your entire back. Keep your shoulders down.