Let's get to work


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. 

Specific Warm Up & Prehab

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Daily Wall Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Scapular 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 Slide1x3 each legJust 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 Slides2x4Knees 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 Wall2x1 each side & each directionIsolate 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 Shrugs2x2 each sideElbows 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 Isolations1x2 each sideFocus 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 Tuck2x each sideOne 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 Tuck2x1Go 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.

Handstand Advanced - A

DemoExerciseReps/SetsHow to/Cues
Slide Away1x2Start 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 Away1x2Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Straddle2x2First 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 Together2x2First 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 Straddle2x1Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand.

Conditioning - A

DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks - Legs Together2x each sideThe 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 Shrugs2x8Place 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 Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

Handstand Advanced - B

DemoExerciseReps/SetsHow to/Cues
Box Tuck Single Leg Isolation2x2 each sideIn 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 Isolation2x1 each sideFocus 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 Straight1x2
Tuck Take Off to Straddle to Tuck2x2Nothing 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 Tuck2x2Go 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 Straight4x max holdFocus 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!

Conditioning - B

DemoExerciseReps/SetsHow to/Cues
HSPU in L - Elevated Hands3x max -2Elevate 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 Lifts2x maxKeep your elbows in and scapular elevated. Keep your hips parallel and do not arch your back!

Back Prehab

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers5x each side Feet pointed close to glutes. Knees stay together at all times.
Half Snow Angels5x each side 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel5x each side 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Cat n Cow8xArch 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 Head10xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Lower Body Back Lifts on Bench10x
Bird Dog6x each sideHead 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 Stretch2x45 secHeels 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 Wall2x30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Flexibility Workout

DemoExerciseSets & RepsHow to/Cues
Standing 1 Legged Pike Stretch40 secKnees locked. keeo your hips and shoulders squared and parallel to the floor.
1 Legged Good Morning8Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Laying 1 Legged Hamstring Stretch - with Elastic10 plus 30 hldPull 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 Stretchhold 40Hips 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 Stretch50 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch50 secHips & 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 Wall10Come 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 Wall10Come 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 Circles10Pull 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 Split10plis 10 hldBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Hip Opener - Hold30Both feet pointed. Keep the straight knee rotated towards the front! Hold your glutes and chest equally close to the floor!
Middle Split Slides101 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 Bent1 minBoth 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 Raises1 min
Middle Split on Back against Wall1 minLock 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 Elbows50 sec 2 timesFully 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 Back10Hips and shoulders stay squared. Feet stay close to the floor.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

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.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready