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
Dashboard | Â Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 1x8 | Start 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 W | 1x8 | Reach 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 Extension | 1x8 | Lock 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 Lift | 1x8 | Interlock 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 Circle | 1x12 each direction | With 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 Curl | 1x8 | Start 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 Up | 1x20sec | Gently 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 Walk | 1x2 | 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| L Handstand Single Leg Isolation | 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. | |
| L Handstand Leg Isolation | 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.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. | |
| Wall Take Off to Straddle to Straight | 2x1 each side | ||
| Box Tuck Leg Isolation | 2x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you attempt to take the second knee off 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. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster.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. Stabilize your hips with your back and use your hip flexors to actively pull the first knee down until it touches the box. | |
| Box Tuck Hover | 1x1 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. | |
| Box Tuck Single Leg Isolation | 2x2 each side | 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 |
|---|---|---|---|
| Straight to Straddle to Straight | 2x2 | Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.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! | |
| Straight to Tuck to Straight | 2x2 | 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.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. | |
| Vertical Leg Isolation From Straight | 2x2 each side alternating | Pull your knees as low as possible without allowing your lower back to round or the hips to un-square from the shoulders.Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.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! | |
| Straight to Diamond to Straight | 2x2 | In the straight position your legs should be in a parallel position. As soon as you pull into the diamond your legs need to externally rotate.Imagine you are in a toaster. You do no want to burn your glutes, knees or toes! Only pull your feet as close as your flexibility allows it.Isolate the movement into your legs. Keep your shoulders and hips perfectly stable.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| Lateral Leg Isolation from Straight | 2x1 each side | Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.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.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. |