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! Also if you’d rather go through your program offline, download the pdf version, you can find it here. Looking for your Dashboard? Find it here.
Chose 1 abs/core routine for warm up every day
|Germinator ABS Routine||3 rounds | See dropdown for description & videos.||This is a Level 3 routine.|
|Do 20 sec of each exercise, back to back||Germinator Heat-Up Routine||3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.||This is a Level 2 Routine.|
|Floor Abs 1||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 1 routine.|
|Floor Abs 2||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 2 routine.|
|Ball Abs 1||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 1 routine.|
|Ball Abs 2||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 2 routine.|
|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|
|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.|
|Semi Superman||1x5 each side|
|Upper Body Lifts On Side||1x10 each side|
|Lower Body Lifts On Side||1x10 each side|
|Upper & Lower Body Lifts On Side||1x10 each side|
|Keeling Shoulder Shrugs with elastic||1x8||Elbows locked. Look at hands at all times. Go slow and push as high as possible!|
|Wall Walks||1set, 3 reps||Walk as close as possible to the wall, Keep core engaged and shoulders engaged at all times, do not lift feet off wall on bottom between reps|
|Slide Aways||1set, 4 reps||Do not pike your hips|
|Tuck to Straight & Tuck to Straddle||1set, 2reps|
|Circles 1. Tuck straight straddle tuck & 2. Tuck straddle straight tuck||Each one: 1sets, 2reps||Focus on control and keeping shoulder elevation|
|Single Leg Circles from Straight||2x1 each side in each direction|
|2on2 Straight Tuck Straight||1x2|
|2on2 Leg Circles||2x1 each direction|
|Standing Side Bends||2x6 each side|
|Kneeling Side Bends||2x8 each side|
|Elevated Kneeling Side Bends||1x6 each side|
|Deep Side Bends - Wall||1x3 each side|
|Deep Side Bends - Freestanding||1x2 each side|
|Miami Side Bends - 2 Blocks||1x2 each side|
|Elastic One Arm - Side Bends||2x2 each side|
|Miami Outside Hold - Freestanding & Legs Together||1sets,10sec each side||One hand on block one on the floor. Shift over to the side with arm on the floor.|
|Miami Floor Combi Freestanding Full Straddle & Legs Together||2x1 each side Full Straddle|
|Lateral Walks - 6 block||2sets, each side there and back||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!|
|Miami Inside Hold||2x5 sec each side|
|Walk Up & Walk Down||2x each side|
|Elastic One Arm||4x max each side|
|Miami to Stretched out Fingertip hold Full Straddle||1x each side|
|Stretched Out Fingertip - Taps||3x each side|
|Elastic One Arm - Straddle Straight Straddle||2x3 each sdie|
|Jump to Miami Outside Hold - 2 Blocks||3x each side|
|Vertical Walks with Blocks on side against the wall. Legs Together||2sets, 2reps each side||Add one block on each side. Focus on control and shoulder elevation. Always shift your opposite hip over your shoulder before moving your arm.|
|Lateral Walks with wall - legs together||2sets, 6 blocks there and back||Focus on shifting your opposite hip over your shoulder!|
Alternatie bent arm conditioning, long arm conditioning and rest day
|Assisted 1 Arm Scapula Pull Up||2x6-8||you can do them with assistance or without. Up to you!|
|Flag Bottom Activation||2x5|
|Band Assisted Flag||2x max-2sec|
|Freestanding HSPU with elevated hands||3sets, 4 reps||Use parallettes or blocks to elevate your hands|
|video coming soon||90 degrees push up straddle||5sets, 1 rep|
|Archer Dips||3x 4 -6 each side|
|Lean Push Ups||2x6-8|
|Lean Push Up Rocking||1x 8|
|Ring Pull Ups||1x8-12|
|Assisted 1 arm Pull Ups||1x3 each side||Give yourself a lot of help. There is no rush. Please. this is not a race!|
|1 Arm Pull Up Negative||3-4 per side total|
|Archer Pull Ups||2sets, 4-6reps alternating||If too difficult do regular ring pulls ups|
|Extreme Chest to Wall Leg Lifts||3x3||Do a regular chest to wall leg lift. Hold the legs in compression with the feet away from the wall. Now freeze in that compression, close the shoulders slightly bringing the hips towards the floor, open the shoulders back up while keeping that compression and only then when the hands, shoulders and hips are back in line open the hips back up and the feet back towards the wall.|
|Stalder to Straddle Planch hold||2x max||Focus on pushing out and not letting your shoulder blades touch|
|Handstand to Straddle Planche - Reps||2xmax|
|Tuck to Straddle Planch Hold||1set, Max -2reps||Focus on pushing out and not letting your shoulder blades touch|
|Bent Knee Mana Lift||2x4|
|Band Assisted Mana||3xmax|
|Extreme L Sit Lift||2x6|
|Sitting Wall Pancake Lifts||2x12||Back 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!|
|Skin the Cat||1x5|
|Front Lever Pulls with bent knees||3sets, 3reps||From a dead hang go all the way up until your hips touch the bar. Keep your hips open but knees bent|
|Ice Cream Maker||3x6|
|Back Lever Pulls||3x3|
|Back lever hold||2x max-2sec|
|Lift into Nutcracker||1x3 each side||you'll have to do this one on rings|
|Nutcracker to Nutcracker Low||2x2|
|Ring Chest Flies||2x6-8|
|Backflies with elastic||3sets, 15 reps|
|Assisted 1 Arm Shrugs in L||2sets, 8 reps|
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.