Here is your full workout for today. 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.
| 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 | Sets & Reps | 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 | 1x4 | 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. | |
| 45 Handstand Single Leg Tuck Slides | 1x3 each side | Keep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position. | |
| Single Leg Tuck Take Off | 1x1 each side | ||
| Tuck Take Off to Staddle to Tuck | 1x2 | ||
| Tuck Take Off to Straight to Tuck | 1x2 | ||
| L Handstand Leg Isolation Leg Circles - Straddle Tuck Straight | 1x1 each leg to leave wall first (total of 2 reps) | Keep your scapula elevated the entire time. Look at your hands. Isoalte the movement in the legs only. | |
| Slide Away | 1x3 | 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 | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Straddle to Straight | 1x2 | ||
| Straddle Slide Away to Straight to Straddle | 1x2 | ||
| Slide away to Lateral Leg Isolation | 2x1 each side | Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel. | |
| Slide Away to Single Leg Isolation to Straddle | 2x1 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Swing Up to Handstand | 3x each side | ||
| Tuck to Straddle to Tuck | 2x2 | Go slow and focus on 1 movement at the time. Keep your scapula elevated and shoulders over the center of your hands. | |
| Straight to Tuck to Straight | 2x2 | Do not round your back or close your shoulders when lowering into the tuck handstand. | |
| Straight to Straddle to Straight | 2x2 | Elbows locked, scapular elevated, do not arch or pike. | |
| Straight Single Leg Isolations | 2x2 | 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| L Handstand Pull to Floor | 3x | ||
| Bench Zombie to Slow Lower | 5x total | Focus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill! | |
| Chest to Wall Press Negative | 3x total | only lower down to the floor | |
| Back to Wall Press Negative | 3x total | Go as slow as possible and do not allow the back of your head to touch the floor. | |
| Forearm L Handstand bring Both Legs Back to the Wall at the Same Time | 2x1 each side | ||
| Forearm Zombie | 3x3 | ||
| Vertical Wall Walks - Legs Together | 2x down up down up | ||
| Alternating L Sit Leg Lifts | 2x3 each side | ||
| Walking Dead | 2x12 | Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top! | |
| Walking Lean Push Ups | 2x max | PROTRACTION! | |
| Standing Pike Planche Leans | 2x 4 | The smaller the distance between your hands and your feet the harder this gets. Always look at your hands! Round your upper back. Imagine someone is pulling your upper body towards the front on the way back. Externally rotate your hands and feel pressur eon your thumbs the entire time. | |
| Straight to Middle Split | 6x | Knees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line. | |
| Handstand Dog Circles | 5x 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!