Here is the full workout. 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.
|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.|
|Wall Walks||2x3||Scapular 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 Single Leg Isolations||1x3 each side alternating||Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!|
|L Handstand Leg Isolations||2x2 each side||Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!|
|Tuck Slides||2x4||Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.|
|Slide Away||2x3||Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!|
|Tuck to Straight & Tuck to Straddle||2x2 each||Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!|
|Leg Circles - Straight Straddle Tuck||2x2||Keep elbows locked at all times. Do not round your lower back!|
|Leg Circles - Straight Tuck Straddle||2x2||Keep elbows locked at all times. Do not round your lower back!|
|2on2 Slide Away||2x3||Connect your 2 blocks touching each other side by side on the floor. If you do not have blocks place your hands on the floor only having the side of the index finger and side of the thumbs touch each other. You can also cross your thumbs. Lean your shoulders towards the front sliding the feet down the wall. When your weight is all the way in front take the feet off the wall and push up into a straight handstand. Hold it for a moment and then drop back towards the wall with a solid and completely straight body. Do not pike at your hips. Do not arch your back!|
|2on2 Straight Straddle Straight||2x2||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.|
|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 - Wall||3x3 each side||Keep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight.|
|Miami Straight Straddle Straight||2x each side||Place the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow.|
|Miami Outside Hold full straddle||2x 5sec each side||The supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down.|
|Miami Floor Combi Part 2 Full Straddle||3x each side|
|Vertical Wall Walks - Legs Together||2x down up each side||The longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible!|
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.