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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | 6x | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | |
| Shoulder Lifts on Floor | 2x8 | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. | |
| Chest to Wall Shoulder Lifts | 1x8 | Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only! | |
| Tuck Slides | 2x4 | Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders. | |
| L Handstand Single Leg Isolations | 1x2 each side alternating | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| L Handstand Leg Isolations | 2x2 each side | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | |
| L Handstand Wall Taps | 2x2 each side | Start with a regular L Handstand leg isolation to a straight handstand. Now isolate the moving leg fully and bring it back towards the wall. Gently carasse the wall only. Do not put any weight against the wall and come back to the straight handstand. Do not move your shoulders or use the top leg as a counter weight. To adjust difficulty move your hands closer to the wall. | |
| Slide Away | 2x3 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| Straddle Slide Away | 2x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Tuck Take Off | 2x3 | Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more. | |
| Lower to Box Tuck | 1x1 each side | Do not close your shoulders or move them in front while lowering the knees. Keep your feet on 1 straight vertical line and isolate the work into the hip flexors. Use your lower back musces to prevent posterior pelvic tilt. | |
| Box Tuck Leg Isolation | 1x2 each side alternating | Focus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Straddle to Straight | 1x3 | Elbows locked, scapular elevated, do not arch or pike. | |
| Vertical Leg Isolations From Straight | 2x2 each leg alternating | From a straight handstand pull 1 knee down towards your chest. Stop pulling the knee down just before your lower back rounds! Keep the top leg immobile on top of your hips, shoulders and hands. Do not use the top leg as a counter weight! | |
| Lateral Leg Isolations from Straight | 2x2 each leg alternating | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Tuck Leg Isolations | 2x | ||
| Straight to Tuck to Straight | 1x3 | Do not round your back or close your shoulders when lowering into the tuck handstand. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 2on2 Tuck Slides | 2x3 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| Downward Dog HSPU | 2x6 | The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back. | |
| 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!