1-1 Leo – workout – Coach Bachmann

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Conditioning Workout

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.

Dashboard | Workout

Shoulder Prehab

Demo	Exercise	Reps/Sets	How to/Cues
	Back Fly with Elastic in 5 Angles 1x8 each angle		Straighten your arms and work with your palms facing the attachment point. Straighten out your back and keep your shoulders low. Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
	Front Fly with Elastic in 5 Angles 1x8 each angle		Straighten your arms and work with your palms facing away from the attachment point. Keep your knees sligthly bent. Straighten out your back and keep your shoulders low. Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
	Outward External Rotation with Elastic 1x8 each side		Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
	Internal Shoulder Rotation with Elastic 1x8 each side		Internally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."

Push Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Protraction Cat 'n' Cow 1x8		Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows and turn the pits of your elbows 45 degrees towards the front. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
	Pike Planche Lean 2x4		Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips! Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
	L Sit to Standing with Bent Knees 2x3		Keep your knees locked for as long as possible and only bend them at the very last moment to get the feet next to your hands. Fully lock your elbows. This is a straight arm skill! Treat it as such! Don't forget about the lower from the standing. The dedicated athlete will first press upwards a tiny bit after taking the feet off the bars before lowering in a slow and controlled manner.
	Slow Lower Through Tuck Planche - Back to Wall 6x		Pull your knees into your chest rounding your back. Work on taking 1 vertebrae off the wall at the time. Focus on isolation and go as slow as possible. Externally rotate your hands to ease the pressure on the wrists. Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists.
	Lower to Headstand - Back to Wall 4x total		Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. Keep a straight line between your head and the foot that is not touching the wall but allow this foot to move away form the wall to bring the body into an angle. Move pressure from your shoulders into your upper chest.
	Dead L HSPU - Elevated Hands 3xmax -2		In each rep place your head on the floor just in front of your hands and release pressure form your arms. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.
	Walking Lean Push Up on Knees 2x6-8		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 slightly diagonal line. Externally rotate your hands to ease the pressure on the wrists.

Pull Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Skin The Cat 4x
	Band Assisted Front Lever Reps - Advanced Tuck 2x4		Keep your back straight and scapula depressed & retracted throughout the entire drill. Lower slowly until your back is parallel to the floor, squeeze for a moment before pulling back up all the way to your starting position in each rep. To minimize the risk of injuries your neck must remain in a neutral position. In between reps look behind you. In your front lever look towards the ceiling. Keep your elbows fully locked at all times. This is a straight arm drill. Train goal specific!
	Front Lever Hold on Rings - Tuck 3xmax -2sec
	Band Assisted Rings Back Lever Reps - Advanced Tuck 3x4		Start upside down with your hands facing each other and your shoulders depressed and a 90 degree angle and your hips and knees. The band must be on the front side of your body. Lower down in the direction of the german hang until your back is flat and parallel to the floor. Stay here for a moment before pushing your hands towards your hips to come back up. Without arching your back your glutes must guide the upwards movement. Protract your shoulders and keep your elbows locked at all times. Do not look at the floor right underneath your but slightly towards the front in a 45 degree angle.
	Elevated Back Row on Bar 2x8-12		Fully extend your legs and place your heels on the box far enough so that your chest is right underneath the bar. Grab the bar firmly in a pronated grip. Initiate each rep by pulling your elbows back past your ribs. Squeeze on top with the bar touching right underneath your chest and lower back down slowly with control until your elbows are fully locked again. Keep active retraction at the bottom. Pull narrow by keeping your elbows tucked along your body, keep your scapula depressed and head in a neutral position.
	Weighted Chin Up on Bar 2x8-12		Initiate the pulling motion by depressing your shoulder blades. As your elbows bend focus on shoulder extension primarily. Use your lats to actively pull your elbows towards your body. In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep. Lower yourself back down to the starting position with control, ensuring that your arms are fully extended before starting the next repetition. Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps.

Leg Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Air Squat 1x20		Squat back as if you were about to sit in a chair. Keep your weight in your heels so you don’t lean forward. Your hips should move down and back. Keep your heels flat on the floor at all times. Make sure to maintain the curve in your lower back. Lower your hips until they are at least level with your hips. Ideally your glutes should almost touch the back of your calves. Rise back up by pushing through your heels using your glutes to return to a standing position.
	Partial Skater Squat 3x8-12 each side		As you squat hinge at the hips, keep your chest up drive your front knee forward over your toes. Keep your back leg in line. Lower until the chin of your back leg reaches the board and push back up without placing pressure on the back leg. Focus especially on controlling the eccentric and avoid slamming onto your back leg.
	Bulgarian Split Squat 2x8-12 each side		Use your back foot for balance only and assistance only. 90% of your weight should be in the front foot. Hinge forward at the hips slightly. Inhale and keep your load balanced across the foot as you lower down until your quadriceps is about parallel to the floor. Keep your working knee aligned with your toes. Exhale as you press back to your starting position through your working foot. Keep your hips and shoulders squared the entire time.

Core Finisher

3 Rounds – Minimal Rest

Demo	Exercise	Reps/Sets	How to/Cues
	Single Leg V-Up 6x each side alternating		Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared. Engage your arms to be able to swing them dynamically.
	Plank Superman Combi 8x		Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	Constant Pressure Chair on Back 4x each side alternating		Extend the same side arm and leg simultaneously whilst keeping pressure between the opposite limbs. Keep your shoulders depressed and squared with your hips at all times. Suck your belly button in to collect your lower back with the floor.
	Single Leg Foam Roller Forearm Plank Roll Out 12x each side none alternating		Engage your core and create 1 straight line from your feet all the way through your neck. Using your forearms on the floor push your body back so the foam roller moves up your leg towards your knees. Keep your core engaged to prevent your back from arching whilst opening your shoulders fully.

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