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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 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 | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Tuck on Back | 2x4 | Push 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 Back | 2x3 | Cover 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-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. | |
| Shoulder Opener at Wall | 2x30sec | ||
| Shoulder Stretch on Floor | 2x30sec | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | |
| Shoulder Lifts on Floor | 2x4 | Look 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 Shrugs | 2x6 | Keep 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 Lifts | 2x4 | Push 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 Roller | 8x | Look at your hands. Push the chest towards the wall and roll the roll against the wall in each rep. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | 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 | 1x5 | 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. | |
| Box Tuck Leg Isolation | 1x2 each side | Focus 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 Tuck | 2x each side | Do 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 - Hold | 2x1 | Have 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 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! | |
| 45 Handstand Wall Taps | 2x1 each side | Move 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 Tuck | 3x | One 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 Away | 1x4 | 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 | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Straddle Slide Away to Legs Together | 1x2 | 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 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! | |
| Slide Away to Straddle & Back | 1x2 | Go 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 Straddle | 1x1 each leg first | 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. | |
| Straddle Slide Away to Single Leg Isolation to Straight | 1x1 each leg first | 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. | |
| Straddle Slide Away to Legs Together and Back | 2x1 | Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand. | |
| Wall Tuck Jump to Handstand | 5x total | 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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Planch Slides | 2x4 | ||
| Bench Zombie | 2x total | Start 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 Corrections | 2x8 | From 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 Lifts | 2x6 each side | Depress 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 Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| Bench Zombie to Slow Lower | 2x3 | 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Standing 1 Legged Pike Stretch | 40 sec | Knees locked. keeo your hips and shoulders squared and parallel to the floor. | |
| 1 Legged Good Morning | 8 | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 10 plus 30 hld | Pull 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 Stretch | hold 40 | Hips 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 Stretch | 50 sec | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Side Runners Stretch | 50 sec | Hips & 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 Table | 40 sec | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Runners Stretch Slides | 8 | Hips & 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 Wall | 10 | Come 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 Wall | 10 | Come 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 Plie | 10 | Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary! | |
| Dead Bug Circles | 10 | Pull 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 Split | 10plis 10 hld | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Hip Opener | 10 | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Hip Opener - Hold | 30 | Both feet pointed. Keep the straight knee rotated towards the front! Hold your glutes and chest equally close to the floor! | |
| Middle Split Slides | 10 | 1 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 Bent | 1 min | Both 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 Raises | 1 min | ||
| Middle Split on Back against Wall | 1 min | Lock 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 Elbows | 50 sec 2 times | Fully 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 Back | 1 min | ||
| Butterfly on Back | 10 | Hips and shoulders stay squared. Feet stay close to the floor. |
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.