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!
|Elastics - Front Flies in 5 Angles||2x8-12 each|
|Elastics - Back Flies in 5 Angles||2x8-12 each|
|Elastics - Outward External Rotations||3x8 each side alternating|
|Elastics - Internal Rotations||3x8 each side alternating|
|Elastics - Upward External Rotations||3x8 each side alternating|
|Cross Pull Elastic Shoulder Rehab||2x8 each side alternating|
|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.|
|Mobility Back Row||2x8 each side|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Press Tap Press from 1 Block||1x3||Seperation is key here. On the way down towards the tap bring the legs around first. At this point your hands, shoulders and hips stay on one vertical line. Only when you can not pull your feet in any further sligthly move your shoulders towards the front, drop the hips towards the floor and gently tap the blocks. Keep your hip compression on the way back. Start by replacing your shoulders. Only when your hands, shoulders and hips are back in line the hips begin to open and the legs straddle around.|
|Tuck Planch Changes||2x4|
|Handstand to Tuck Planch Reps||3x2|
|Tuck to Straddle Planche||3x max hold|
|HSPU - One Leg Bend||3x6-8|
|Lean Push Ups||3x8|
|Lean Push Up Rocks||1x max|
|Bent Knee Stalder Lift Offs||2x6||Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!|
|Stalder Leg Lifts||2x6||Lift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back down!|
|Sitting Leg Lifts||2x10&10sec hold||Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!|
|Chest to Wall Leg Lifts||2x3||Bring your feet down at least past the hip line. Keep your hands, shoulders and hips aligned. Using your hip flexors and compression muscles only pull the feet away from the wall towards your armpits.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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.
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.