1-1 Jason Workout – Coach Bachmann

Let's get to work!

Push Day

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.

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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.

Handstand Training

Demo	Exercise	Reps/Sets	How to/Cues
	Tuck Slide 1x3		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.
	Tuck Take Off 1x2		Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall. Take both feet off the wall at the same time! Lock your elbows, elevate your scapula and look at the spot in between your hands.
	Tuck Take Off to Straight to Tuck 2x1		Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front. Pull your knees as low as possible in the tuck but stop before your lower back rounds. Engage the muscles in your lower back to pull your hips into a slight anterior pelvic tilt to support the weight of your legs.
	Single Leg Tuck Take Off 1x1 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.
	Single Leg Tuck Take Off to Straight to Tuck 2x1 each side		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. 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. Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
	L Handstand Single Leg Isolation - Bent Knee 1x2 each side alternating		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. Bend your wall knee slightly to ease pressure on the hamstring and allow yourself to focus fully on alignment. Make sure you lock out the working leg as soon as possible on its way up to the handstand.
	Wall Take Off to Tuck to Straight 2x2		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. Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
	Wall Take Off to Straddle to Straight 2x2		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. Externally rotate your legs as you open into the straddle and carry them down to avoid creating momentum. Only open our legs as far as you are able to remain well aligned. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
	Slide Away 3x2		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.
	Box Tuck Single Leg Isolation 1x2 each side		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.
	Lower to Box Tuck 2x1 each side		Engage your lower back to pull on your hips. Do not allow your lower back to round. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front. 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. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster.
	Tuck to Straight Entry 6x		Do not attempt to hold the tuck. Instead use the tuck as a stepping stone to align your hips with the already aligned hands and shoulders before extending the legs up into the straight handstand. Work on your timing to shoot your legs up in the right moment to nail your straight handstand. 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!

Kick Up Progressions

Demo	Exercise	Reps/Sets	How to/Cues
	L Wall Jump 4x each side		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.
	Partial Kick Up 4x each side		Begin with the heel that jumps off the floor just in front of the board. First jump the foot onto the board before then jumping towards the handstand. The second foot should never touch the floor. 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!
	Kick Up to Single Leg Tuck 4x each side		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! Fully bend the second leg and use your hip flexors to pull it into a tight tuck.
	L Handstand Single Leg Tuck to Straight Kick 2x1 each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands, shoulders and hips. Do not arch the leg over towards the back. Use the momentum created to momentarily release the second foot off the wall without closing the leg up. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.

Push Conditiniong

Demo	Exercise	Reps/Sets	How to/Cues
	Lower to Headstand - Back to Wall 5x total		Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. Keep your body in a vertical line and focus your work mainly into your shoulder and not your chest muscles.
	Dead L HSPU - Elevated Hands 3x6-10		In each rep place your head on the floor just in front of your hands and release pressure form your arms. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. 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.
	Bench Forearmstand Hip Engagements 2x6
	Ring Dip 3x10		Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower. Use strength! Do not kip or swing to create momentum! Lock your elbows on top and externally rotate your hands.
	L Handstand Shrug 2x12		Lock your elbows and look at your hands. Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	Ring Roll Outs on Knees 2x7
	Single Leg V-Up 2x8 each side alternating		Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared. Engage your arms to be able to swing them dynamically.

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