Let's get in shape

Conditioning

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. 

Shoulder Prehab Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Shoulder Openers

DemoExerciseReps/SetsHow to/Cues
Shoulder Opener on Knees30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Shoulder Lifts on Floor2x8Look 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.
Back to the Wall Shoulder Shrugs2x8Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.

Handstands A

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2Scapular 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!
Tuck Slides2x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
L Handstand Single Leg Isolations2x2 each leg alternatingElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Leg Isolations2x1 each legFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!

Handstands B

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2Scapular 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!
Half Slide Away2x4Start 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!
Slide Away3x3Start 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 take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Lateral Leg Isolations from Straight - at Wall2x2 each leg alternatingExternally rotate the leg as soon as it moves. Do not move your shoulders or hips. Keep both perfectly centered and parallel towards the floor and each other.
Wall Tuck Jump to Handstand6x totalKeep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible.

Calisthenics

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8Elbows locked. Extra slow on the way back down
Almost Skin The Cat4x
HSPU in L3x max-2Do not arch your back and do not let your elbows flare out! Look at your hands.
Ring Pull Ups3x max-2Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!

Conditioning Workout

do 2 rounds of each block back to back
Rest 3 min between blocks

Block 1

DemoExerciseReps/SetsHow to/Cues
Wide Lat Pull Downs on Cable Pully16xPull your elbows down wide below your shoulders and behind the back. Move slow and controlled.
Diamond Push Ups16xMake your thumbs and index fingers touch on the floor in front of your chest. Keep your core engaged and body straight.
Air Squat16x

Block 2

DemoExerciseReps/SetsHow to/Cues
Seated Cable Rows16xSet yourself up so your body is parallel to the floor on the top position. Keep your core and glutes engaged so the body is fully straight! Slow especially on the way down!
#N/AChest Cable Flies16x#N/A
Sitting Leg Lifts16xStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!

Block 3

DemoExerciseReps/SetsHow to/Cues
Dumbbell Back Flies16x
Dips8-16xUse assisted Band if needed
Bulgarian Split Squats12x each side

Post Workout Stretches

DemoExercise
Back of Shoulder Stretch at Wall
30sec each arm | 1 set
Active Sphinx
8x | 1 set
Half Split Prep
30sec each side | 1 set
Lotus Forward Stretch
30sec | 1 set
1 Legged Lotus Side Bend
30sec each side | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.

Heels as close as possible to the hips. Work on lengtheniing the spine not pulling down but towards the front.

Heel is as close as possible towards the hips. Straight knee is fully locked. Do not rotate your upper body. Stay in line and simply bend towards the side.

Gently stretche the wrist back into the opposite direction that you just worked on.