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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

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
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split Hip Opener10x 7 20sec hold
Middle Split with Both Knees Bent40secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Block assisted Middle Split with 1 Knee Bent - Straight Upper Body40secStraight knee is fully locked to protect from injuries and faces the ceiling. Both knees and hips on 1 line. Rotate your hips to face forward and bring your upper body in a vertical position.
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 Slides1x7 & 15 sec hold on last repHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
Downward Dog - 1 Leg2x40sec
Runners Stretch Reps1set, 10reps
Runners Stretch Table20sec
Runners Stretch Reaches10x
Parallel Runners Stretch1x40sec
Laying Elastic Assisted Tilt2x30sec each side
Pancake Table20sec
Prep For Swimmer10x
Advanced Runners Stretch Combi1set, 10,10,10
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

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!
Take Off to Press to Handstand5xStart on the floor with the blocks outside of each foot. Lean in front pushing the index finger into the floor. Lift your hips up and place your feet on the blocks. From here press to handstand. Remember proper technique and to focus on aligning the hips, shoulders and hands before unrolling the legs into the handstand.
Chest to Wall Press3x2Do 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!
Pike Press Negative to L Sit on Paralettes4x
L Sit to Standing and back2x3
L Sit to Half Stalder Press with Bent Knees2x2 each side
Tuck Planche Pulls1x6Turn 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!
Tuck Planche Changes3x max clean
Bent Knee Stalder Lift Offs3x3Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!
Bent Knee Stalder Lift Offs2x12sec holdKeep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!
Sitting Wall Pancake Lifts2x6Back is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees!
Stalder Leg Lifts2x6Lift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back 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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