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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
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
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-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

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
Middle Split Hip Opener10x 7 20sec hold
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
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 Dog2x40sec
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!
L Handstand bring Both Legs Back to the Wall at the Same Time1x2 each sideKeep your shoulders open and your back fully straight! Slow the movement down or even control it until the moment that the feet touch the wall. You can start with your hands closer ot the wall so the way is not as long! Keep your weight in the finger tips and push out tall!
Take Off to Press to Handstand3xStart 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!
Take offs from 2 Blocks at Wall3x6
L Sit to Standing and back2x3
L Sit to Half Stalder Press with Bent Knees2x2 each side
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!

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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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

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