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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Tuck on Back | 1x4 | Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement! | |
| Straight to Straddle - On Back | 1x3 | Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor! | |
| 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. | |
| Shoulder Opener at Wall | 1x30sec | ||
| Shoulder Lifts on Floor | 1x6 | Look 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. | |
| Sitting Knee Extension with Block | 2x10 | Keep your ankles together and lock your knees so your feet lift off the floor. Feel your quads engaging on top and squeeze for a moment.Point your feet at the ankle and curl your toes.Sit up straight with your hands relaxed on the floor next to you and your shoulders down. | |
| Scissor Kicks on Back | 30sec | Lock your knees. Fully push the through. Feel your quads on fire.Point your feet at the ankle and curl your toes.Keep your legs parallel to each other.Keep your upper body stable and immobile as you scissor your legs up and down dynamically. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Box Tuck Walk in L | 2x2 | 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.Do not look at the box. Instead focus on a spot on the floor in between your hands.Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall! | |
| Box Tuck Single Leg Isolation | 1x2 each side | Bring your foot on top to align it with your hips, shoulders and center of your hands.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 | Align the foot on top of your hips, shoulders and center of the hands. Before you attempt to hover the second knee 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.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. | |
| Slide Away | 2x3 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.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 | Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.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. | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| L Handstand Leg Isolations | 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.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.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| Wall Take Off to Straddle | 2x1 each side | ||
| Wall Take Off to Tuck | 2x1 each side | First focus on getting to the straight handstand. This is the main priority.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.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | 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. | |
| Single Leg Tuck Slide | 1x2 each side | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.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. | |
| Tuck Slides | 2x4 | 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.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 Slides | 2x2 each side none alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.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 | Engage your lower back and pull your hips into an anterior pelvic tilt so that your knee doesn't touch the wall during your tuck slide.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. | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| L Handstand Leg Isolations | 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.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.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| Straddle Slide Away | 2x3 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.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 | Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| L Wall Jumps | 4x each side | Do not touch the wall with either foot until you are in the L Handstand position.Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension. | |
| Wall Tuck Jump to Handstand | 6x | The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.Keep your shoulders on top of the hands at all times.Jump past the tuck and extend the legs into a straight handstand before touching the wall.Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| HSPU in L | 3x4-6 | Start with your hands shoulder wide apart vertically aligned with your shoulders and hips. Look at your hands and elevate your scapula.Aim with your head for the spot on the floor just in front of your hands to create a triangle.Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.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 | |
| Walking Dead | 20x | Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top! | |
| Valentines Day Walk Up Special | 2x4 each side | Engage your core and create 1 straight line from your feet all the way through your neck.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. | |
| L Sit Leg Lifts with Elevated Hands | 2x8 | Gain control of your legs before you attempt to lift them off the floor. Do not jump with your legs or lift one after the other. Use strength only.Push your shoulders down. Show your neck long and proud like a swan.Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders.Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier. | |
| Elbow Taps in L | 8 taps | Tap your elbows with swift and precise movements.Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands!Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. | |
| Straight to W Back Lifts with Elastic | 2x8 | Start with your hands overhead and grab the elastic.Pull your elbows back past your shoulders, engage your back and lift your chest off 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! | |
| Extended Sitting Leg Lifts | 2x8 | Focus on 1 movement at the time. First push straight up during the sit up before reaching far towards the front in the pancake.For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself!Work with strength only. Do not slam your feet into the floor on the way back down.Lock your knees and point your feet! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.
Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready
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.