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Assessment List

Here is the full workout. 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. 

Shoulder Warm Up with Elastic

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Planch training

DemoExerciseSets & RepsHow to/Cues
Ring Planch Slides3x72x8
Tuck Planche Pulls1x8Turn 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!
Tuck Planche Pull Take offs2x5Regular Tuck Pull with Take off at the end and short tuck planche hold
Tuck Planch Hold3x max clean!
L Sit to Half Stalder Press with Bent Knees2x2 each side alternating
Scapular Push Up with Elevated Feet2x6-10
Lean Push Up Take Offs with Bent Knees3x
Lean Push Up Hold2x max
HSPU Back To The Wall3x1-2
HSPU in L with Elevated Hands3x6-10Do not put knees on mat!
Bent Arm Press bottom Hold2x Max clean
Bottom Hold Leg LiftsFinisher!Elevate feet if you can
Ring Dips8, 7, 7

Mana Training

DemoExerciseSets & RepsHow to/Cues
Bent Knee Mana Lift2x4
Elastic Mana2x8-12
Mana Triceps Extension2-8-12 each side
Extreme L Sit Lift2x6
Sitting Leg Lifts2x10&10sec holdStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!

Flag Training

DemoExerciseSets & RepsHow to/Cues
Flag Handstand2x 8sec each side
Band Assisted Flag3x5-10 sec each side
Flag Handstand to Straddle Flag2x3 each side
Flag Swing Ups5x each side with max clean hold
Flag Bottom Activation2x4-6 each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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