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.
|Forehead to W||8 reps||Go slow and focus pulling shoulder blades together|
|Straight to W||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|
|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.|
|Tuck to Straight & Tuck to Straddle||1x2||Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!|
|Leg Circles - Straight Straddle Tuck||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Leg Circles - Straight Tuck Straddle||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Straight Double Leg Isolations||2x||Straight Double Leg Isolations|
|Single Leg Circles from Straight||2x1 each side each direction||Keep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle.|
|Tuck Single Leg Isolations||2x2 each leg alternating||Keep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only.|
|Standing Side Bends with Arms Over Head||2x6 each side|
|Elevated Kneeling Side Bends||2x8 each side|
|Elevated Standing Side Bends||1x6 each side|
|Deep Side Bends - Wall||2x3 each side|
|Deep Side Bends - Freestanding||2x2 each side|
|Extreme Miami Floor Combi||2x each side|
|Lateral Walks - Full Straddle||2x each side|
|3 Blocks Step||3x each side legs together|
|Vertical Walk Up||3x each side|
|Miami to Stretched Out Fingertips Hold - Full Straddle||2x max hold each side|
|Miami to Stretched Out Fingertips Hold - Legs Together to Straddle||2x each side|
|Elastic OAHS - Full Straddle||2x each side|
|Elastic OAHS - Legs Together||2x5sec each side|
|Figas Single Leg Isolation - Straddle to Tuck|
|Figas Single Leg Isolation - Straddle to Straight|
|Jump to Assisted OAHS - Full Straddle||2x each side||Place your supporting shoulder over your supporting hand before even starting the drill. Keep it there the entire time. Look at your supporting hand and glue the side of your face against the supporting shoulder as soon as possible. Jump into the one arm position with your opposite hip on top of the supporting shoulder.|
|Miami Reps - Wall||2x 4 each side|
|Assisted 1 Arm Shrugs in L||2x 8-12 each side||Look at the hand you are standing on. Transfer your weight onto that hand and keep a slight side bend for the entire duration of the exercise. Work with your supporting shoulder only. The fingertips are for balance assistance only. Make sure the free arm is locked and the hand as far away from you as possible.|
|L Sit to Stalder||4x|
|L Sit Tuck Press to Handstand||2x max clean|
|HSPU in L - Elevated Hands||2x8||Elevate your hands for a greater range of motion. Do not arch your back and do not let your elbows flare out! Look at your hands.|
|Sitting Plate Push Ups||2x8||Keep your core engaged and look at your hands when you lock your elbows. Picture yourself in a handstand when doing these|
|Straight to Middle Split||2x5 SLOW||Knees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.|
|Butterfly on Back||2x4 each side||Hips and shoulders stay squared. Feet stay close to the floor.|
|Folded Knee Extension with Block||3x8||Keep your back as straight as possible and lock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep. Place your hand further towards the front for increased difficulty|
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.
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.