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 | 2x2 | 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! | |
| Single Leg Tuck Slide | 1x3 each leg | Just like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands! | |
| Lateral Leg Isolations from Straight at Wall | 1x3 each leg | Externally 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. | |
| 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 Isolation Shrugs | 1x3 each side | Elbows locked. Hands, shoulders & hips in 1 line. Bring your foot right above and push tall from your shoulders to visually get taller. Now hold this newly gained height whilst bringing the leg back to the wall slowly. | |
| 45 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! | |
| Half 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 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! | |
| 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! | |
| Box Tuck Walk | 1x2 | Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! | |
| Box Tuck Single Leg Isolation | 2x2 each side | In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Tuck Jump | 1x5 | Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together! | |
| Wall Tuck Jump to Handstand | 2x3 | Keep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible. | |
| Tuck to Straight | 3x2 | Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Standing Pike Planche Leans | 2x5 | 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. | |
| L Handstand Shrugs | 2x8 | Place your feet on a box, table or chair. Look at your hands. Elbows locked. Hands, shoulders and hips in 1 vertical line. Slowly sink into your shoulders and push back out tall! | |
| Downward Dog HSPU | 2xmax-1 | 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. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!