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Time to crush it!

Training Program

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! 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Handstand Training - Short

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 Slides1x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round lower back. Do not close shoulders.
Slide Away1x3
Handstand Leg Circles (straight -to straddle to tuck)2x2Keep eblows locked at all times. Do not round lower back!
Straight Single Leg Isolations1x2 each leg
Lateral Leg Isolations from Straight1x2 each leg alternating

HSPU Conditioning - remains the same

DemoExerciseReps/SetsHow to/Cues
HSU From Bottom Hold1x
Freestanding HSPU3x3
Freestanding Lower to Headstand2x
HSPU with headstand in L with elevated Hands3xmaxLower down to a headstand on each rep. Stay on your head for a moment than push back up.
HSPU - One Leg Bend4, 4, 4, 4

Pulling Workout - Short

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8-12Elbows locked. Extra slow on the way back down
Narrow Back Row2x6
Wide Pull Ups2x8
skin the cat1x2-4
Lift into Nutcracker1x3 each sideUse your abs and hip flexors only or as far as possible!
Nutcracker to Nutcracker Low1x2 each side

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Back of Shoulder Stretch30sec each side
Active Sphinx30sec holdPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Prep for Half Split30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Side Bends30sec each side
Reverse Wrist Stretch30sec each side

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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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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