Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Box Tuck Walk | 2x5 | 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! | |
| L Handstand Single Leg Isolations | 2x2 each leg alternating | Do this with the knee of the working leg 90 degrees bent | |
| Box Tuck Leg Isolation | 3x2 each leg | You do not have to go all the way up. Don't close you legs all the way. Just hover the second leg off the box! | |
| L Handstand Leg Isolations | 3x each side | Same thing here. Don't focus too much much about the straight handstand hold with legs together. Let's just get the weight off the boxes! | |
| Vertical Block Walks in L | 2x2 each side | ||
| Miami Climbs in L | 1x3 each side | ||
| Assisted 1 Arm Shrugs in L | 3x3 each side | ||
| Bent Arm Press Bottom Hold | 3x max | ||
| Handstand Push Ups in L WITH ELEVATED HANDS | 3xmax - 1 | Elevate hands! | |
| Downward Dog HSPU Bottom Hold Alternating Leg Lifts - Elevated Feet | 2x4 each side | ||
| Kneeling Shoulder Shrugs with Elastic | 2x15 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Planche Leans | 1x6 | ||
| Planch Slides | 2x5 | ||
| Tuck Planche Pulls | 2x6 | Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult! | |
| Lean Push Ups | 2x8 | ||
| Lean Push Ups - Rocking | 1xmax | ||
| Lean Push Up Take Offs with Bent Knees | 3x |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Bent Over Back Row with Elastic | 3x12 | Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body. | |
| back flies with elastic | 2x12 | ||
| Sitting Posterior Deltoid Flies | 2x12 | ||
| V-Up Combi | 10x | Left, Right, Both, Both = 1 Rep. Knees locked, back straight! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!