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 |
|---|---|---|---|
| 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 | 1x4 | 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 | 1x3 | 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 | 1x30sec | ||
| Shoulder Lifts on Floor | 1x6 | 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | Engage 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. | |
| Single Leg Tuck Slide | 2x2 each side alternating | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
| 45 Handstand Single Leg Tuck Slides | 2x1 each side none alternating | Align 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. | |
| Half Slide Away | 2x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. | |
| Slide Away | 2x1 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. | |
| L Handstand Single Leg Isolation Shrugs | 2x1 each side alternating | Bring 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. | |
| Box Tuck Walk | 2x2 | Engage 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.Do not look at the box. Instead focus on a spot on the floor in between your hands.Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box. | |
| Box Tuck Single Leg Isolation | 1x2 each side alternating | Bring your foot on top to align it with your hips, shoulders and center of your hands.Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Protraction Cat 'n' Cow | 2x4 | Place both of your hands in the band and place it around your upper back to create extra resistance and to help identify where to push and engage to achieve protraction. If your band is too long rotate one end to create twists and ultimately shorten it to the desired length.Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.Lock your elbows and turn the pits of your elbows 45 degrees towards the front.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! | |
| Wall Crane | 2x5sec | Place the back of your head against the wall. This will allow you to fully commit to the lean as there is no danger of falling over. At the same time you can use your neck muscles to take some pressure out of your shoulders.Start by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure.Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.Once the lean is complete and your feet start to feel weightless fully bend your knees, take your toes off the floor and bring your heels towards your glutes. | |
| Crane Leans | 2x4 | Start by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure.Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms.Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.Keep your feet down whilst loading and unloading the shoulders with your bodyweight. | |
| Tuck Planche Pulls | 2x3 | Point your feet on the floor and wear something slippery. Lean your shoulders in front to transfer weight from your feet into your hands. Pull your knees towards your chest keeping your hips low.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.Keep leaning towards the front as you push your feet back towards their starting position. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. | |
| Downward Dog HSPU | 2x5 | Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top.Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Band Assisted Ring Dips | 3x3 | ||
| Scapular Pull Ups | 1x8 | ||
| Ring Pull Ups | 2x6-10 | ||
| Bent Knee Bar Back Row | 2x6-10 | ||
| Kneeling Single Arm Lat Push Down with Band | 2x6 each side | ||
| Kneeling Narrow One Arm Back Row with Band | 2x6 each side | ||
| Standing Asymetric & Static Back Row | 2x6 each side | ||
| Extended Sitting Leg Lifts | 2x8 | Focus on 1 movement at the time. First push straight up during the sit up before reaching far towards the front in the pancake.For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself!Work with strength only. Do not slam your feet into the floor on the way back down.Lock your knees and point your feet! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Engage 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. | |
| Single Leg Tuck Slide | 1x3 each side alternating | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
| 45 Handstand Single Leg Tuck Slides | 1x2 each side none alternating | Align 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. | |
| Tuck Slides | 2x4 | 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.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. | |
| Tuck Take Off | 2x2 | Engage your lower back and pull your hips into an anterior pelvic tilt. Bring your shoulders on top of the center of your hands and place significant weight into your fingertips. Before you take your feet off you should already be in full control of your handstand.Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.Take both feet off the wall at the same time!Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| Half Slide Away | 1x4 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. | |
| Slide Away | 2x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side alternating | Bring 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. | |
| Box Tuck Walk | 2x2 | Engage 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.Do not look at the box. Instead focus on a spot on the floor in between your hands.Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box. | |
| Box Tuck Single Leg Isolation | 1x2 each side alternating | Bring your foot on top to align it with your hips, shoulders and center of your hands.Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. | |
| Box Tuck Hover | 2x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you attempt to hover the second knee 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.Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands. | |
| 45 Handstand Lateral Leg Isolation | 2x1 each side | Align 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! | |
| 45 Handstand Leg Isolations | 2x1 each side | Align 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.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.Keep your hips immobile. Do not let your hips slide back towards the wall between reps.Keep your elbows locked and elevate your scapula fully at all times. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Extended Sitting Leg Lifts | 2x8 | Focus on 1 movement at the time. First push straight up during the sit up before reaching far towards the front in the pancake.For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself!Work with strength only. Do not slam your feet into the floor on the way back down.Lock your knees and point your feet! | |
| Protraction Cat 'n' Cow | 1x4 | Place both of your hands in the band and place it around your upper back to create extra resistance and to help identify where to push and engage to achieve protraction. If your band is too long rotate one end to create twists and ultimately shorten it to the desired length.Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.Lock your elbows and turn the pits of your elbows 45 degrees towards the front.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! | |
| Wall Crane | 2x5sec | Place the back of your head against the wall. This will allow you to fully commit to the lean as there is no danger of falling over. At the same time you can use your neck muscles to take some pressure out of your shoulders.Start by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure.Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.Once the lean is complete and your feet start to feel weightless fully bend your knees, take your toes off the floor and bring your heels towards your glutes. | |
| Tuck Planche Pull Single Leg Take Off | 2x2 | ||
| Crane Leans | 1x4 | Start by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure.Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms.Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.Keep your feet down whilst loading and unloading the shoulders with your bodyweight. | |
| Scapula Push Ups | 1x8 | Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front.Move into full retraction with your shoulder blades touching each other behind the back into full protraction pushing the blades away from the spine as if you wanted to touch them in front of your chest in each rep.Keep your back straight. Do not arch it during retraction or round it during protraction.Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either. | |
| Elevated Planche Leans | 2x4 | Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential.Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes.Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. | |
| Tuck Planche Pulls | 1x4 | Point your feet on the floor and wear something slippery. Lean your shoulders in front to transfer weight from your feet into your hands. Pull your knees towards your chest keeping your hips low.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.Keep leaning towards the front as you push your feet back towards their starting position. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. | |
| Walking Lean Push Up on Knees | 2x6 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front. With your shoulders in front of your hands place your knees on the floor and push back up. Once your elbows are locked your knees and walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
| Downward Dog HSPU - Elevated Feet | 2x8 | Elevate your feet for increased pressure on your hands.Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| L Sit Lift On Rings | 2x4 | ||
| Band Assisted Ring Dips | 3x8-12 | ||
| Scapular Pull Ups | 1x8 | ||
| Almost Skin The Cat | 2x3 | ||
| Ring Pull Ups | 2x8-12 | ||
| Narrow Back Row on Rings | 2x8-12 | ||
| Butterfly Kicks | 45sec | ||
| Hanging Scissor Kicks | 45sec |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.
Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready
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.