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.Â
Dashboard | Â Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 1x8 | Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Straight to W | 1x8 | Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Back Extension | 1x8 | Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, 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.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
| Elbow Lift | 1x8 | Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop! | |
| Arm Circle | 1x12 each direction | With your arms locked and out by the side like an airplane perform small and dynamic circles.Keep your chest on the floor and lift your head sligthly.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Salt Bae Wrist Curl | 1x8 | Start with the palm of your hand facing downwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Wrist Warm Up | 1x20sec | Gently stretch your wrists on the floor.Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart. | |
| Wall Walk | 1x2 | Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 45 Handstand Single Leg Tuck Slide | 1x2 each side none alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back. | |
| 45 Handstand Lateral Leg Isolation | 1x2 each side none alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks! | |
| Straddle Slide Away to Lateral Leg Isolation | 2x2 each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall! | |
| Leg Circles from Straight | 1x1 each direction | Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.Hold each position for at least a short moment and bring your body to a visual stop of movement.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. | |
| Straight Single Leg Isolation | 2x2 each side alternating | Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Plie Side Bend | 2x2 each side | Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.Keep your shoulders low and far away from your ears. | |
| Deep Side Bend - Wall | 1x2 each side | Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips. | |
| Straddle Slide Away | 2x3 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Keep your elbows locked and elevate your scapula fully at all times. | |
| Miami Outside Hold - Full Straddle | 1x max hold each side | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.Push your legs open actively to lock them in the full straddle. | |
| Miami Floor Combi Part 1 - Full Straddle | 2x each side | Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.When your hands moves the body should be completely immobile.Your hand has to move upwards, away from the floor to get on top of the block but your shoulder has to stay low. Rotate the arm inside your shoulder joint.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. | |
| Assisted 1 Arm Shrug in L | 2 sets of 2x 5 sec each side alternating | Walk your feet slightly towards the side to line them up with your working hand.Side bend between your last rib and the hip bones to align the hand, shoulder and opposite hip.Reach far to the side with the stretched out hand to force your free shoulder low towards your ear.Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. | |
| Miami Transfer - Full Straddle | 2x each side | Combine the Miami Handstand with the Inside & Outside hold.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front. | |
| Miami Floor Combi Part 2 - Full Straddle | 2x each side | Focus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.When your hands moves the body should be completely immobile.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 40sec | Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
| Runners Stretch Slide | 8x each side | Focus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.Fully lock your front knee and push the bottom of the knee towards the floor. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Press to Handstand from 2 Blocks | 4x total | Start with your feet about shoulder width apart close to your hands so your hips are as high as possible from the start. In case of a temporary lack of hamstring mobility move your feet further away from your hands and allow your knees to bend sligthly.Focus on compression first. When your feet first leave the blocks keep them shoulder width apart. The goal is to push the hips up and in the direction of the anterior pelvic tilt whilst the shoulders move back in line on top of the hands. Use your hip flexors to keep as much compression as possible.All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.The Press to Handstand is a flexibility skill first. Consider stretching your hamstrings right before your press attempt to be able to access all available mobility. Lock your knees and point your feet! | |
| Chest to Wall Press | 4x total | Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall.Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible. | |
| Bench Zombie to Compression Hold | 4x total | Start by leaning your shoulders towards the front only. Then engage your back to pull your hips up and into a slight anterior pelvic tilt whilst bringing the shoulders back. The goal here is to align the shoulders and hips on top of the hands.As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! | |
| Wall Tuck Planche - Negative | 4x total | Lower your hips and slide your feet down the wall as you lean your shoulders towards the front.Protract your shoulders and round your back. Do not allow your shoulder blades to stick out in the back.Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists. | |
| Dead Pike Push Up - Elevated Feet | 3xmax clean | Elevate your feet for increased pressure on your hands.In each rep place your head on the floor just in front of your hands and release pressure form your arms.Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead. |