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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| 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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Leg Circles - Straight Tuck Straddle | 1x2 each | Keep elbows locked at all times. Do not round your lower back! | |
| Tuck Leg Isolations | 2x each leg alternating | ||
| Straight Single Leg Isolations | 1x2 each leg alternating | Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips! | |
| Asymetric Leg Isolations | 1x2 each side | ||
| 2on2 Straight Straddle Straight | 1x4 | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. | |
| 2on2 Leg Circles | 1x2 each direction | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 2x4-6 each side | ||
| One Legged Kneeling Side Bends | 2x4 each side | ||
| Elevated Kneeling Side Bends | 1x4 each side | ||
| Deep Side Bends - Freestanding | 1x3 each side | ||
| Elastic One Arm - Side Bends | 3x2 each side | ||
| Deep Side Bends - Top Leg Bent - ELASTIC | 3x2 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Extreme Miami Floor Combi | 2x each side | ||
| Lateral Walks | 4blocks there and back. 1x legs together & 1 time legs straddle | Do not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block! | |
| Vertical Block Walks | 1x each side straddle & 1x each side legs together | ||
| Elastic One Arm | 1x 15 sec each side legs together & legs straddle | ||
| One Arm | 2x 15 sec each side legs together & legs straddle | ||
| Elastic One Arm - Straddle Straight Straddle | 2x2 each side | ||
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 1x3 each side | Block elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand. | |
| Figas Outside Leg Isolation - 90 Degrees | 1x2 each side | focus on isolation! | |
| Figas Isolation | 2x each side | In this video I am going back and forth between the 90 degrees position and almost a figas position. Work on this a bit as well just like just going in and out of the figas! | |
| Figas Compressions | 2x4 each side | ||
| Figas Stretched Out Fingertips | 3x each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks with Block on Side | 2x down up down up | The block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up! |
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.