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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | 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 | 8x | 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. | |
| Straight to W Back Lifts with Elastic | 8x | Start with your hands overhead and grab the elastic.Pull your elbows back past your shoulders, engage your back and lift your chest off 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 Lifts | 8x | 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! | |
| Around the World on Stomach | 6x | Start with your hands facing the ceiling next to your hips. Engage your back and lift your chest off the floor. Keep your lower ribs on the floor.Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.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! | |
| Kneeling Shoulder Shrugs with Elastic | 2x8 | Focus on staying in line. Keep your shoulders on top of the center of your hands. Your back should stay straight and hips in a neutral position.Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter! | |
| Shoulder Lifts on Floor | 2x4 | Separate the exercise in 4 movements. First reach tall towards the front, then lift your hands up, then bring the hands back down and finally pull your shoulders back towards your hips.Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
| Straight to Tuck on Back | 1x4 | Keep your knees together when moving in and out of the tuck position. Bring your knees as far as possible towards your chest without allowing your lower back to round. Keep your coccyx on the floor.The distance between your feet and the floor should stay the same the entire time.Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
| Straight to Straddle on Back | 1x4 | When your legs are together your feet should be in parallel facing the ceiling. As soon as your legs open they have to rotate externally to look in the direction of your head.Only open your legs as far as your flexibility allows it today. When opening towards the straddle you will hit a point where your feet naturally want to move away from the floor. Stop there. This is the position of your straddle handstand!Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
| Wall Walks | 2x2 | 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. | |
| Single Leg Tuck Slide | 1x3 each side alternating | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
| Tuck Slides | 2x3 | 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.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| L Handstand Single Leg Isolation Shrugs | 2x2 each side alternating | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!