Here is the full workout. 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.
|Forehead to W||8 reps||Go slow and focus pulling shoulder blades together|
|Straight to W||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|
|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.|
|Leg Circles - Straight Tuck Straddle||1x3||Keep elbows locked at all times. Do not round your lower back!|
|Straight Leg Isolations||2x||Keep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around!|
|Tuck Leg Isolations||2x|
|Single Leg Circles from Straight||1x2 each side|
|2on2 Leg Circles||1x3 each direction||Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.|
|Standing Side Bends||2x6 each side|
|Kneeling Side Bends||2x8 each side|
|Elevated Kneeling Side Bends||1x6 each side|
|Deep Side Bends - Freestanding||2x3 each side|
|Miami Side Bends - 2 Blocks||2x2 each side|
|Lateral Walks||4 blocks there & back in Baby Straddle, Full Straddle & Legs Together||Do not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!|
|Vertical Block Walks||Down & back up in each side in Baby Straddle, Full Straddle & Legs Together|
|Vertical Wall Walks with Block on Side||2x down up down up||The block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up!|
|Miami to Stretched out Fingertip hold||3x max hold each side in Baby Straddle, Full Straddle & Legs Together|
|Miami Outside Hold on 2 Blocks - Straddle Straight Straddle||2x3 each side||Block elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand.|
|Tuck Planche Changes||3x4|
|Tuck Planche Pulls||2x8||Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!|
|HSPU Back to Wall with Elevated Hands||2x max-2||Elevate your hands for increased range of motion. Come sligthly further away from the wall for more space. Do not arch your back!|
|Wall Assisted Lower to Headstand||3x||Go slow and use a pillow for protection. In order to put the mid of your head and not your forehead on the floor you have to change your gaze just before touching the pillow!|
|Bent Arm Press From Standing||3x||First extend your hips all the way and only after extend the arms. For show you can even include a small static hold between the two seperate movements.|
|HSPU in L - Elevated Hands||2x6||Elevate your hands for a greater range of motion. Do not arch your back and do not let your elbows flare out! Look at your hands.|
|Ring Planch Slides||2x8|
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.
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.