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Time to get to work!

Workouts

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. 

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Wall Basics

DemoExerciseSets & RepsHow to/Cues
Wall Walks1x3Scapular 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 Slides1x4Knees 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 Slides1x3 each legKeep 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.
Tuck Take Off1x3Have 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.
Tuck Take Off to Straddle to Tuck2x2Nothing but the legs move. The slight anterior pelvic tilt in the tuck and in the straddle is completely normal. Engage your hip flexors to prevent your legs from closing.

2 Arms

DemoExerciseSets & RepsHow to/Cues
Tuck to Straight & Tuck to Straddle2xKeep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Leg Circles2x1 each direction
Tuck Double Leg Isolations2x
Straight Single Leg Isolations1x2 each legKeep 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!
Lateral Leg Isolations from Straight2x2 each sideFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!

Wall Basics - B

DemoExerciseSets & RepsHow to/Cues
Wall Walks1x3Scapular 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!
Lateral Leg Isolations from Straight at Wall1x3Externally rotate the leg as soon as it moves. Do not move your shoulders or hips. Keep both perfectly centered and parallel towards the floor and each other.
Half Slide Away1x3Start 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 stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!
Straddle Slide Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away1x3Start 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!
L Handstand Leg Isolations2x1 each sideFocus 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!
Miami Slide AwayBend your block elbow sligthly so both scapula can be fully elevated and parallel to the floor. Start closer to the wall and do not pike your hips!
Slide Away Wall Taps2x2

Side Bends

DemoExerciseSets & RepsHow to/Cues
Elevated Kneeling Side Bends1x4 each side
Elevated Standing Side Bends1x4 each side
Upper Body Lifts on Side1x8 each side
Lower Body Lifts on Side1x8 each side
Deep Side Bends - Wall1x3 each sideKeep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight.
Straddle Slide Away Side Bends2x1 each sideLock your legs in a full straddle and keep them there at all times. Start by doing a straddle slide away before doing 1 side bend at the time. Make sure to keep your hips and shoulders parallel to the wall. The close proximity to the wall provides instant feedback for all small mistakes.

Straight Arm Conditioning

DemoExerciseSets & RepsHow to/Cues
Vertical Wall Walks - Legs Together2x1 each sideThe longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible!
Stretched out Fingertip Holds in L2x 2x5sec each sideMake sure your free shoulder stays low. Alignt your supporting hand, shoulder and opposite hip. Do not round or arch your lower bacl. Look at your supporting hand.
Chest to Wall Press2x3-5Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders.
Press Take Offs with Elevated Hands2x6
Bent Knee Stalder Lift Offs2x4Keep 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!
Kneeling Shoulder Shrugs with Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

Bent Arm Conditioning

DemoExerciseSets & RepsHow to/Cues
Downward Dog HSPU3xmax - 1The 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.
Active L Sit to Push Up2x5
Elastic HSPU2x8Look at your hands. Lock your elbows fully every time! do not arch your back!
Triceps Overhead Extensions2x12

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

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.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready