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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
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push 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!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Hamstring Flexibility - Short

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10x
Standing Pancake with interlocked Arms40sec
1 Legged Good Mornings1set, 8reps each side
Pike Steps1x10 each leg alternating
Lotus Wave Combi10 waves and 40sec each side hold
Middle Split Hip Opener10x 7 20sec hold
Laying 1 Legged Hamstring Stretch10x each legIf you can not reach your foot use a strap as an extension
Runners Stretch1min
Side Runners Stretch1min
Runners Stretch Slides10x
Runners Stretch Reps1set, 10reps
Runners Stretch Table20sec
Parallel Runners Stretch1x40sec
Laying Elastic Assisted Tilt2x30sec each side
Pancake Table20sec
Prep For Swimmer10x
Advanced Runners Stretch Combi1set, 10,10,10
Downward Dog Hold1x40sec
Walking Downward Dog1x10 each side
Press Coordinator3x10 each side
Press Prep8reps
V-Up Combi with Rope10repsBoth knees are locked. Back is straight. Shoudlers are down. Keep to not working leg on th floor for balance and control. Do not externally rotate the legs!

Press Training - Short

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x2Scapular 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!
L Handstand Leg Isolations1x1 each sideFocus on isolation! Move 1 leg at the time onle. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands!
Lower to Box1xHands, Shoulders and hips stay in 1 line. If this is not possible get a higher box!
Press to Handstand from 3 Blocks3xUse the blocks to elevate your feet off the floor. Work on first aligning your hands, shoulders and hips before bringing the legs around into the handstand.
Bench Zombie Press3xFocus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step!
Chest to Wall Lower3-5x totalDo not press back up. Work on keeping your hands, shoulders and hips in line!
Back to Wall Press2x2Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up!
Take offs from 2 Blocks at Wall3x6
Sitting Leg Lifts2x12Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Hip Opener with Yoga Block on Stomach 1x30sec each legDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Half Split Side Bends1x30sec each legHips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!
Cobra1x40 secUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.

 

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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