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Leg 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 |  Leg Day

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W1x8Start with your head just off the floor and your hands underneath your forehead.
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W1x8Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension1x8Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.
Then externally rotate your arms, 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.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift1x8Interlock your hands behind your head and keep your forehead on the floor.
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Arm Circle1x12 each directionWith your arms locked and out by the side like an airplane perform small and dynamic circles.
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl1x8Start with the palm of your hand facing downwards in front of you.
Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.
Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up1x20secGently stretch your wrists on the floor.
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.
Wall Walk1x2Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Do not look at the wall. Instead look at the spot in between your hands.

Wall Handstand Training

DemoExerciseReps/SetsHow to/Cues
Tuck Slide1x3Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
45 Handstand Single Leg Tuck Slide1x2 each side none alternatingAlign your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.
Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.
Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
45 Handstand Lateral Leg Isolation1x2 each side none alternatingAlign your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
L Handstand Single Leg Isolation1x2 each side alternatingBring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Handstand Leg Isolation1x1 each sideAlign the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Handstand - Both Legs Back to the Wall at the Same Time1x2Use your lower back muscles to pull your hips towards the anterior pelvic tilt. This will help you apply enough force to support the weight of your legs.
Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!
Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Triple Switching Slide Away1x2Remind yourself how to do a Slide Away first. Lean your shoulders towards the front the get the feet off the wall and stabilize your handstand.
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Triple Switching Straddle Slide Away1x2Remind yourself how to do a Slide Away first. Lean your shoulders towards the front the get the feet off the wall and stabilize your handstand.
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Straddle Slide Away to Diamond to Straddle1x2
Slide Away To Diamond To Straight1x2

Freestanding Work

DemoExerciseReps/SetsHow to/Cues
Leg Circles from Straight1x1 each directionMove slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Single Leg Circle from Straight - Straddle Tuck Straight1x1 each side & each direction When combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Straight Single Leg Isolation1x2 each sideKeep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
Pike Single Leg Circle from Straight - Pike Straddle Straight2x1 each sideKeep your shoulders on top of the center of the hands and squared with your hips.
Your knee should face the floor in the straddle and in the pike position. This means you have to externally rotate the leg when you open towards your middle split.
Don't just focus on the moving leg. The path it takes should almost be on auto pilot by now. Instead invest mental energy into the immobile leg to keep it perfectly stable and immobile!
When combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!
Pike Single Leg Circle from Straight - Straddle Pike Straight2x1 each sideKeep your shoulders on top of the center of the hands and squared with your hips.
Your knee should face the floor in the straddle and in the pike position. This means you have to externally rotate the leg when you open towards your middle split.
Don't just focus on the moving leg. The path it takes should almost be on auto pilot by now. Instead invest mental energy into the immobile leg to keep it perfectly stable and immobile!
When combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!
Pike Leg Circle2x1
Tuck Single Leg Isolation2x1 each sideJump into the tuck handstand and stabilize your position first before moving on.
During the tuck leg extensions keep your knees glued together and isolate the movement exclusively into your knees joints.
Move slow and try to hold the position with the extended leg for a moment.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.

One Arm Prep

DemoExerciseReps/SetsHow to/Cues
Standing Side Bend1x2 each side alternatingPlace your hands behind your head.
Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate!
Isolate the side bend between your last rib and the hip bones.
Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Deep Plie Side Bend1x2 each side alternatingPlace your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.
Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.
Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.
Keep your shoulders low and far away from your ears.
Deep Side Bend - Wall1x3 each side alternatingKeep your shoulders stable and isolate the side bend between your last rib and the hip bones!
Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.
Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.
Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips.
Straddle Slide Away Deep Side Bend1x2 each sideDo not touch the wall during the side bend. You are very close to the wall. Take advantage of this instant feedback!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!
Deep Side Bend2x2 each sideImagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Straddle Slide Away Deep Side Bend - Diamond2x1 each side
Miami Outside Transfer - Legs Together2x2 each sideFreeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Whilst generally harder and a bit more fragile the advantage of drills with legs together is that you basically only have 1 leg. So squeeze them together hard and take advantage!
Miami Outside Transfer - Full Straddle1x2 each sideFreeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Push your legs open actively to lock them in the full straddle.
Miami Floor Combi Part 2 - Legs Together2x1 each sideFocus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
When your hands moves the body should be completely immobile.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Miami Floor Combi Part 2 - Full Straddle2x1 each sideFocus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
When your hands moves the body should be completely immobile.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Miami Floor Combi Part 1 - Legs Together2x1 each sideFreeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
When your hands moves the body should be completely immobile.
Your hand has to move upwards, away from the floor to get on top of the block but your shoulder has to stay low. Rotate the arm inside your shoulder joint.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Miami Floor Combi Part 1 - Full Straddle2x1 each sideFreeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
When your hands moves the body should be completely immobile.
Your hand has to move upwards, away from the floor to get on top of the block but your shoulder has to stay low. Rotate the arm inside your shoulder joint.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
3 Blocks Step There - Full Straddle2x each sideAlign your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
When your hands moves the body should be completely immobile.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
3 Blocks Step There - Legs Together2x each sideAlign your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
When your hands moves the body should be completely immobile.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Vertical Wall Walk with Block on Side2sets of down up down upSqueeze your legs together. This is the first priority! Make sure to use a flat and even wall and wear slippery socks.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Adding the extra block on the side will require you to reach for the block. This will make it harder to keep the free shoulder low! Take the challenge and grow with it!
Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.
Miami Reps - Wall2x2 each sideBefore pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.
The push needs to come exclusively from the block arm and should only be vertically. Your body should not change its general position during the climb.
The free hand is for balance only. Only slide up on the fingertips when you can not reach the floor with a flat hand anymore.
Focus on the transition between the climbs. Freeze at every change of direction, look at the hand you are standing on and focus on your alignment.

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