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! Also if you’d rather go through your program offline, download the pdf version here. Looking for your Dashboard? Find it here.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Germinator Abs Routine | 3 rounds | See dropdown for description & videos. | This is a Level 3 routine. |
| Do 20 sec of each exercise, back to back | Germinator Heat-Up Routine | 3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description. | This is a Level 2 Routine. |
| Shoulder Warm-Up on Floor | 8 reps each | see dropdown for videos/exercises | Do one - either this, or Elastic at Wall. Alternate between these each session. | |
| Elastic Warm-Up At Wall | As noted in drop-down | Do one - either this, or Shoulder Warm-up on Floor. Alternate between these each session. |
| Half Snow Angel Upper Body | 1set, 10reps each side | ||
| Half Snow Angel Lower Body | 1set, 10reps each side | ||
| If you feel like you need to add other/do more - go for it | As needed | ||
| 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | Maintain shoulder elevation, Hands shoulder width apart | |
| Tuck Slides | 2x3 | Keep pushing tall from shoulders, keep knees together | |
| L Handstand Leg Isolations | 1x2 each Leg | ||
| Slide Aways | 1x2 | Use only shoulders to initiate the move | |
| Slide Away to straddle | 2x3 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to straight | 1x | ||
| Straight to Straddle | 2x2 | ||
| Straight to Tuck to Straight | 2x2 | ||
| Single Leg Circles from Straight | 1x each side | ||
| Asymetric Leg Isolations | 2x | ||
| Standing Side Bends | 1x4 each side | Hips parallel to floor. Core engaged. Shoulders down. Do not rotate. Imagine you are in a toaster and don't want to burn yourself. | |
| Elevated Kneeling Side Bends | 2x3 each side | ||
| Deep Side Bends - Wall | 1x3 each side | ||
| Deep Side Bends - Freestanding | 2x1 each side | ||
| Miami Outside Transfers Legs Straddle | 2x2 each side | Come all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before! | |
| Lateral Wall Walks - Legs Together | 2 times 4 blocks there take a break and back | Every time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low! | |
| 2on2 Tuck Slides | 3x1-2 | you can do these also on the floor with the hands closer to each other. I know they are hard but they are what you need! | |
| Miami Climbs - Wall | 2x2 each side | ||
| Miami Climbs in L | 2x4 each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
No band alternative:
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Wrist are facing front (away from wall)
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band Alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
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.