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.
See you soon!
|Forehead to W||8x||Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.|
|Straight to W||8x||First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.|
|Back Extensions||8x||Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.|
|Arm Circles||10x each direction||Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.|
|Elbow Lifts||8x||Keep your forehead on the floor and interlock your fingers behind your head.|
|Tuck on Back||2x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|Wrist Warm Up||As needed||Stretch your wrists on the floor in all possible directions.|
|Tuck to Straight & Tuck to Straddle||1x2||Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!|
|Leg Circles - Straight Straddle Tuck||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Leg Circles - Straight Tuck Straddle||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Lateral Leg Isolations from Straight||1x3 each side||Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!|
|Straight Single Leg Isolations||1x2 each side||Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!|
|2on2 Straight Straddle Straight||2x3||Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other.|
|Standing Side Bends||2x6 each side|
|Kneeling Side Bends||2x8 each side|
|Elevated Kneeling Side Bends||1x6 each side|
|Deep Side Bends - Wall||2x3 each side|
|Deep Side Bends - Freestanding||2x2 each side|
|Miami Floor Combi Part 2 Full Straddle||2x each side|
|Miami Floor Combi Part 1||2x each side|
|3 Blocks Step There||2x each side|
|3 Blocks Step Back||2x each side|
|Vertical Wall Walk Baby Straddle||2x down up, down up|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!