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!
|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||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.|
|Single Leg Tuck Slide||1x2 each side||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!|
|Box Tuck Single Leg Isolation||1x2 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!|
|Box Tuck Hover||2x each side||Make sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box.|
|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 Single Leg Isolations||1x3 each side alternating||Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!|
|45 Handstand Leg Isolations||2x2 each side alternating||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||1x2||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||1x2||Do not pike. Do not arch your back. Go slow and focus on perfect technique!|
|Straddle Slide Away to Legs Together||2x2||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.|
|Tuck Jumps||2x5||Start with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The ony goal here is to align everything!|
|Slide Away to Straddle||2x2||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!|
|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|
|Planche Leans||2x5||Externally rotate your hands if necesarry. Do not pike at the hips and do not let your shoulder blades stick out in the back. Lean as much in front as possible. Come close to the wall to monitor progress.|
|Bench Zombie||8x 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.|
|Sitting Leg Lifts||2x10||Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!|
|Kneeling Shoulder Shrugs with Elastic||2x12||Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Walking pike||30steps||Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.|
|1 Legged Good Morning||8x each side||Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.|
|Assisted 1 Legged Pike Stretch||30sec each side||Legs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings!|
|Runners Stretch||30sec each side||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||30sec each side||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|
|Active Runners Stretch||12x each side||Lock your knee fully every time and pull the toes of your front foot towards your face. Work on arching your back and your anterior pelvic tilt!|
|Warrior||30sec each side||Keep your weight equally between both legs and do not lean towards the front. The foot of the bent knee is 90 facing towards the side. The other one is facing towards the front.|
|Side Lunge Table||30sec each side||Both feet are facing towards the front. Place your hips in an anterior pelvic tilt and shift them towards the back.|
|Half Middle Split||8x each side||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Hip Opener||8x each side||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Middle Split on Back against Wall||2x45 sec||Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.|
|Middle Split Slide to Kick||8x each side||Hips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!|
|Middle Split on Elevated Elbows||2x30sec||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.|
|Prep for Swimmer||8x total||Open your legs dynamically. Arch your back and let your chest guide the movement. Externally rotate the legs and close them between each rep.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.