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.Â
| 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 | 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! | |
| Slide Away | 1x3 | 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 | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away Wall Taps | 2x2 | ||
| Box Tuck Single Leg Isolation | 1x2 each leg | "In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! " | |
| Box Tuck Leg Isolation | 2x2 | Focus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box! | |
| 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! | |
| Wall Take Off to Tuck | 2x | Keep your hands, shoulders and hips in line when lowering down to the tuck. Engage the muscles of your lower back like you wanted to pull your hips into a slight anterior pelvic tilt to support the weight of the knees. | |
| Slide Away to Lateral Leg Isolation | 2x1 each side | Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 2x2 | Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else! | |
| Leg Circles From Tuck | 2x1 in each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Straight Single Leg Isolations | 2x1 each side | Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips! | |
| Lateral Leg Isolations from Straight | 1x2 each leg alternating | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Single Leg Circles from Straight | 2x1 each side each way |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | 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 | 1x4 | 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 to Straddle | 2x3 | First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance! | |
| Straddle Slide Away to Legs Together to Straddle | 2x3 | Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand. | |
| 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 Leg Circles | 2xq each direction | 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. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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 | 2x2 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. | |
| Straddle Slide Away Side Bends | 2x2 each side | Lock your legs in a full straddle and keep them there at all times. Start by doing a straddle slide away before doing 1 side bend at the time. Make sure to keep your hips and shoulders parallel to the wall. The close proximity to the wall provides instant feedback for all small mistakes. | |
| Deep Side Bends - Freestanding | 2x1 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Miami Straight Straddle Straight | 1x2 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 - Legs Together | 2x5sec 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 Outside Transfers - Full Straddle | 2x2 each side | Come all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before! | |
| Miami Floor Combi Part 2 - Full Straddle | 2x each side | One step at the time. Start with a strong and stable Miami Handstand Position. From here look at the floor and and side bend until your hand, shoudler and opposite hip are in 1 straight line. Pause here for a moment, elevate your supporting scapula extra high and move the block hand to the floor. Freeze here again for a moment before bringing the hips back to parallel. | |
| Miami Floor Combi Part 1 - Full Straddle | 2x1 each side | ||
| Miami Floor Combi Part 2 - Legs Together | 2x1 each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!Â
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.