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Time to crush it!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 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
Elbow Raises8 repsLift elbows as high as you can
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Straight to Straddle - On Back2x3Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Shoulder Opener at Wall2x30sec
Shoulder Stretch on Floor2x30secLook at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
Shoulder Lifts on Floor2x4Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.
Back to the Wall Shoulder Shrugs2x6Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.
Chest to Wall Shoulder Lifts2x4Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Active Shoulder Opener at Wall with Foam Roller8xLook at your hands. Push the chest towards the wall and roll the roll against the wall in each rep.

Wall Prep

DemoExerciseSets & RepsHow to/Cues
Wall Walks2x3Scapular 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 Slides1x5Knees 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.
Box Tuck Leg Isolation1x2 each sideFocus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box!
Lower to Box Tuck2x each sideDo not close your shoulders or move them in front while lowering the knees. Keep your feet on 1 straight vertical line and isolate the work into the hip flexors. Use your lower back musces to prevent posterior pelvic tilt.
Tuck Take Off - Hold2x1Have 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.
L Handstand Leg Isolations2x1 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!
45 Handstand Wall Taps2x1 each sideMove 1 leg at the time only. Do not lean against the wall. Insted only gently carasse the wall. Do not use the immobile leg as a counter weight. Increase the distance between your hands and the wall for increased difficulty.
45 Handstand Leg Isolation to Tuck3xOne step at the time. First hit the straight handstand then start moving into the tuck. Try going as slow as possible. Resist and keep your shoulders open and lower back straight for as long as possible.
Slide Away1x4Start 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 Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Straddle Slide Away to Legs Together1x2First 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 Straddle1x3First 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!
Slide Away to Straddle & Back1x2Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand.
Slide Away to Single Leg Isolation to Straddle1x1 each leg firstGo 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.
Straddle Slide Away to Single Leg Isolation to Straight1x1 each leg firstGo 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.
Straddle Slide Away to Legs Together and Back2x1Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand.
Wall Tuck Jump to Handstand5x totalKeep 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.

Conditioning

DemoExerciseSets & RepsHow to/Cues
Planch Slides2x4
Bench Zombie2x totalStart by perfoming a bench lean. When your shoulders can not travel any further pull your hips up towards the ceiling. Simoutaniously your shoulders begin traveling back towards the bench. Your shoulders and hips should arrive on top of your hands simoutaniously. Squeeze there for a moment before returning on the exactly the same route back to your starting position!
Elastic Front Corrections2x8From an overhead position bring the hands sligthly down infront of your forehead before pushing the back up. Keep your scapula elevated at all times and look at your hands. The back of your hands faces towards the back.
Alternating L Sit Leg Lifts2x6 each sideDepress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked
Kneeling Shoulder Shrugs with Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Bench Zombie to Slow Lower2x3Focus 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!

Stretches

DemoExerciseSets & RepsHow to/Cues
Standing 1 Legged Pike Stretch40 secKnees locked. keeo your hips and shoulders squared and parallel to the floor.
1 Legged Good Morning8Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Laying 1 Legged Hamstring Stretch - with Elastic10 plus 30 hldPull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!
Laying 1 Legged Pancake Stretchhold 40Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.
Runners Stretch50 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch50 secHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Table40 secAnterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Runners Stretch Slides8Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
Deep Plie Chest to Wall10Come as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.
Deep Plie Back to Wall10Come as close to the wall as possible and lean against the wall. Externally rotate your legs fully and push your knees towards the wall.
Alternating Plie10Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Dead Bug Circles10Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Half Middle Split10plis 10 hldBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Hip Opener - Hold30Both feet pointed. Keep the straight knee rotated towards the front! Hold your glutes and chest equally close to the floor!
Middle Split Slides101 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split with Both Knees Bent1 minBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split with Both Knees Bent - Heel Raises1 min
Middle Split on Back against Wall1 minLock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.
Middle Split on Elevated Elbows50 sec 2 timesFully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor.
Middle Split Crawls with Elastic behind Back1 min
Butterfly on Back10Hips and shoulders stay squared. Feet stay close to the floor.

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