Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough.
Make sure to warm up well.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 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 | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Tuck on Back | 2x4 | Push 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! | |
| Straight to Straddle - On Back | 2x3 | Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor! | |
| 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. | |
| Shoulder Opener at Wall | 2x30sec | ||
| Shoulder Stretch on Floor | 2x30sec | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | |
| Shoulder Lifts on Floor | 2x4 | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. | |
| Back to the Wall Shoulder Shrugs | 2x6 | Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands. | |
| Chest to Wall Shoulder Lifts | 2x4 | Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead. | |
| Active Shoulder Opener at Wall with Foam Roller | 8x | Look at your hands. Push the chest towards the wall and roll the roll against the wall in each rep. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
| Single Leg Tuck Slide | 1x3 each side alternating | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
| Tuck Slides | 2x3 | Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| 45 Handstand Single Leg Tuck Slides | 2x2 each side none alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back. | |
| L Handstand Single Leg Isolation Shrugs | 2x2 each side alternating | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| Half Slide Away | 1x3 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. | |
| Slide Away | 3x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Frog Stand Take Offs | 2x3 | Place your knees on the bottom end of your triceps. The bent elbow in combination with the bent knee creates a great platform to apply pressure.Engage your entire body and lean your shoulders towards the front. Commit your weight into your fingertips to transfer your weight out of your feet.With the shoulders in front and post weight in your hands bend your knees more to momentarily take your feet off to hit the freestanding, final position.Consider placing a pillow or a mat on the floor in front of your hands in case you are worried you might collapse onto your face. | |
| Walking Lean Push Up on Knees | 2x4 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front. With your shoulders in front of your hands place your knees on the floor and push back up. Once your elbows are locked your knees and walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
| Alternating L Sit Leg Lifts | 2x4 each side | Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.Push your shoulders down. Show your neck long and proud like a swan.Use your hip flexors and core compression muscles to lift the leg.Lock your knees and point your feet! | |
| Half L Sit Push Up with Elevated Hands | 2x4 | Fully lock your elbows and push your shoulders down in each rep.Consider externally rotating your hands to ease pressure on the wrists.Lock your knees, push your feet together and keep them on the floor at all times.Keep your hands shoulder wide apart and aim to keep your hips in between your hands. | |
| Ring Dips | 2xmax-2 | Start with your shoulders depressed, elbows locked and body in a straight position. Look towards the front!Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Lock your elbows on top and externally rotate your hands. | |
| Band Assisted Ring Pull Ups | 2xmax-2 | ||
| Angled Back Row on Rings | 2x8-12 |
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.