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|
|Wall Walks||2x2||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!|
|Tuck Slides||1x3||Knees 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.|
|Handstand Leg Circles (straight -to straddle to tuck)||2x2||Keep eblows locked at all times. Do not round lower back!|
|Straight Single Leg Isolations||1x2 each leg|
|Lateral Leg Isolations from Straight||1x2 each leg alternating|
|HSU From Bottom Hold||1x|
|Partial Freestanding HSPU||3x1|
|Headstand Take Offs||3x2|
|Freestanding Lower to Headstand||2x|
|HSPU - One Leg Bend||4, 4, 4, 4|
|Scapular Pull Ups||2x8-12||Elbows locked. Extra slow on the way back down|
|Narrow Back Row||2x6|
|Wide Pull Ups||2x8|
|skin the cat||1x2-4|
|Lift into Nutcracker||1x3 each side||Use your abs and hip flexors only or as far as possible!|
|Nutcracker to Nutcracker Low||1x2 each side|
|Back of Shoulder Stretch||30sec each side|
|Active Sphinx||30sec hold||Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!|
|Prep for Half Split||30sec each side||Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.|
|Half Split Side Bends||30sec each side|
|Reverse Wrist Stretch||30sec each side|
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.