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.
|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.|
|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!|
|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.|
|L Handstand Single Leg Isolations||2x2 each side||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||2x1 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!|
|45 Handstand Wall Taps||2x2 each side||Move 1 leg at the time only. Do not lean against the wall. Insted only gently carasse the wall. Do not use the immobile leg as a counter weight. Increase the distance between your hands and the wall for increased difficulty.|
|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!|
|Straddle Slide Away||2x3||Do not pike. Do not arch your back. Go slow and focus on perfect technique!|
|Straight to Tuck to Straight||1x2||Do not round your back or close your shoulders when lowering into the tuck handstand.|
|Straight to Straddle||1x2||Keep your scapula elevated and weight in the fingerips. Isolate the movement into the legs. Only open your legs as wide as your flexibility alows you. Do not pike and do not arch your back. Open into a Middle Split and not into a Pancake.|
|Leg Circles From Tuck - Straight Straddle Tuck||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Leg Circles From Tuck - Straddle Straight Tuck||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Lateral Leg Isolations from Straight||2x2 each leg alternating||Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!|
|2on2 Half Slide Away||1x3||If you do not have blocks place your hands on the floor as close to each other as possible!|
|2on2 Tuck Slides||1x3||If you do not have blocks place your hands on the floor as close to each other as possible!|
|Miami Leg Circles||2x1 each side each direction||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.|
|Standing Side Bends with Arms Over Head||2x6 each side|
|Elevated Kneeling Side Bends||2x8 each side|
|Elevated Standing Side Bends||1x6 each side|
|Deep Side Bends - Wall||3x2 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.|
|Vertical Wall Walks - Legs Together||2x1 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!|
|Kneeling Shoulder Shrugs with Elastic||2x12||Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down|
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.