Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
|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|
Learning handstands takes time. The current goal is to establish good and solid technique, learn how to push out of your shoulders properly and isolate leg movement.
|Wall Walks||2x3||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!|
|2on2 Tuck Slides||2x4||If you do not have blocks place your hands on the floor as close to each other as possible!|
|Half Slide Away||1x4|
|Extreme Half Slide Away||2x2||Hands as far away as possible. Keep your core engaged, head stays in the normal position. Back is straight!|
|Vertical Block Walks in L||2x2 (down, up, down, up)|
|Handstand Push Ups in L||3xmax -2|
|Elastic Handstand Push Ups||1x8-12|
|Kneeling Shoulder Shrugs with Elastic||2x12||Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down|
|Lat Pull Down with Elastic||2x8-12||Use a cable pulling mashine or do regular hanging lat pull downs alternatively.|
|Elastics - Bent Over Back Flies||2x12|
|V-Up Combi||1x10||Left, Right, Both, Both = 1 Rep. Knees locked, back straight!|
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.