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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | 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! | |
| Lateral Leg Isolations from Straight at Wall | 1x3 each leg | Externally rotate the leg as soon as it moves. Do not move your shoulders or hips. Keep both perfectly centered and parallel towards the floor and each other. | |
| 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. | |
| 45 Handstand Single Leg Tuck Slides | 1x2 each side | Keep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position. | |
| L Handstand Leg Isolations | 1x2 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! | |
| L Handstand bring Both Legs Back to the Wall at the Same Time | 2x1 each side | Keep your shoulders open and your back fully straight! Slow the movement down or even control it until the moment that the feet touch the wall. You can start with your hands closer ot the wall so the way is not as long! Keep your weight in the finger tips and push out tall! | |
| Slide Away | 1x4 | 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 | 1x4 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Straddle to Straight | 2x | ||
| Straddle Slide Away to Straight to Straddle | 2x | ||
| Slide Away Wall Taps | 2x1 each side | ||
| 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. | |
| 45 Handstand Leg Isolation to Tuck | 2x2 | ||
| Box Tuck Single Leg Isolation | 2x2 each side | 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 | 3x1 each side | 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Tuck Jump to Handstand | 1x3 | Keep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible. | |
| Tuck to Straight | 3x2 | Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears! | |
| 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! | |
| Straight to Straddle to Straight | 2x2 | Elbows locked, scapular elevated, do not arch or pike. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks - Legs Together | 1x 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! | |
| Extreme Half Slide Away | 2x3 | Slide your feet down the wall while moving the shoulders towards the front. Keep your scapula elevated and core engaged. Your entire body from shoulders to toes needs to stay in 1 straight line. Do not pike at the hips and do not arch your back. Point your feet on the wall and wear socks in the same color as the wall. | |
| Bench Zombie to Slow Lower | 2x3 | Focus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill! | |
| Dead L HSPU with Elevated Hands | 2xmax - 2 | ||
| L Handstand Shrugs | 2x12 | Place your feet on a box, table or chair. Look at your hands. Elbows locked. Hands, shoulders and hips in 1 vertical line. Slowly sink into your shoulders and push back out tall! | |
| Walking Dead | 2x12 | Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top! | |
| Kneeling One Arms with Elastic | 2x4 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!