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.Â
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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. |
| Demo | Exercise | Reps/Sets | 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! | |
| Single Leg Tuck Slide | 1x3 each leg | 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! | |
| 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 Circles at Wall | 2x1 each side & each direction | Isolate the movement in the leg only! Neither your shoulders nor your hips should move or rotate. Keep the moving leg parallel in the tuck but externally rotate the leg in the straddle! | |
| L Handstand Single Leg Isolation Shrugs | 2x2 each side | Elbows locked. Hands, shoulders & hips in 1 line. Bring your foot right above and push tall from your shoulders to visually get taller. Now hold this newly gained height whilst bringing the leg back to the wall slowly. | |
| 45 Handstand Leg Isolations | 1x2 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 Leg Isolation to Tuck | 2x each side | 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. | |
| Wall Take Off to Tuck to Straddle to Tuck | 2x1 | Go slow and take it 1 movement at the time. Forst focus on making it through the exercise clean before trying to get into a deeper tuck and straddle. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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! | |
| 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! | |
| 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. | |
| Straddle Slide Away to Legs Together to Straddle | 2x1 | Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks - Legs Together | 2x each side | The longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible! | |
| L Handstand Shrugs | 2x8 | Place your feet on a box, table or chair. Look at your hands. Elbows locked. Hands, shoulders and hips in 1 vertical line. Slowly sink into your shoulders and push back out tall! | |
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Box Tuck Single Leg Isolation | 2x2 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 Leg Isolation | 2x1 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! | |
| Tuck Take Off to Straight | 1x2 | ||
| Tuck Take Off to Straddle to Tuck | 2x2 | Nothing but the legs move. The slight anterior pelvic tilt in the tuck and in the straddle is completely normal. Engage your hip flexors to prevent your legs from closing. | |
| Tuck Take Off to Straight to Tuck | 2x2 | Go slow. Hold a deep tuck before also holding the straight handstand. ENgage your glutes in the straight handstand to make sure you are not piking on top. | |
| Tuck to Straight | 4x max hold | Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| HSPU in L - Elevated Hands | 3x max -2 | 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. | |
| Downward Dog HSPU Bottom Hold Alternating Leg Lifts | 2x max | Keep your elbows in and scapular elevated. Keep your hips parallel and do not arch your back! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 5x each side | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 5x each side | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 5x each side | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Cat n Cow | 8x | Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times! | |
| Upper Body Lifts - Hands behind Head | 10x | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| Lower Body Back Lifts on Bench | 10x | ||
| Bird Dog | 6x each side | Head in neutral position looking at floor. Keep shoulders and hips parallel to the floor and squared. Isolate the movement in the leg and opposite arm. Contract core muscles for stabilization. | |
| Lotus Forward Stretch | 2x45 sec | Heels as close as possible to the hips. Work on lengtheniing the spine not pulling down but towards the front. | |
| Half Split Back Knee Bent Against the Wall | 2x30sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
| 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 | |
| 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. | |
| 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. | |
| 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!Â
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.