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 | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| 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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | 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. | |
| L Handstand Leg Isolations | 2x1 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! | |
| Slide Away to Straddle | 1x3 | First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance! | |
| Straddle Slide Away to Legs Together | 1x3 | First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position. | |
| 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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Straight to Tuck to Straight | 1x3 | Do not round your back or close your shoulders when lowering into the tuck handstand. | |
| Straight to Straddle to Straight | 1x3 | Elbows locked, scapular elevated, do not arch or pike. | |
| Leg Circles | 2x1 each direction | Keep elbows locked at all times. Do not round your lower back! | |
| 2on2 Slide Away | 2x2 | Connect your 2 blocks touching each other side by side on the floor. If you do not have blocks place your hands on the floor only having the side of the index finger and side of the thumbs touch each other. You can also cross your thumbs. Lean your shoulders towards the front sliding the feet down the wall. When your weight is all the way in front take the feet off the wall and push up into a straight handstand. Hold it for a moment and then drop back towards the wall with a solid and completely straight body. Do not pike at your hips. Do not arch your back! | |
| Miami Slide Away | 2x2 each sdie | Bend 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! | |
| Miami Leg Circles | 2x1 each side each direction | Place the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow. | |
| 2on2 Leg Circles | 2x1 each direction | 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. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends with Arms Over Head | 2x6 each side | ||
| Elevated Kneeling Side Bends | 2x8 each side | ||
| Elevated Standing Side Bends | 1x6 each side | ||
| Deep Side Bends - Wall | 2x2 each side | Keep 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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks - Legs Together | 2x1 each side | The 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! | |
| Assisted 1 Arm Shrugs in L | 2 sets of 2x5 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Bench Zombie to Slow Lower | 4x | 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! | |
| L Sit to Standing with Bent Knees | 2x3 | ||
| Wall Tuck Planche Negatives | 4x | ||
| Press Take Offs from 1 Block | 2x6 | ||
| 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! |
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.