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Happy Bending!

Training Program

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!

Press and Planche

DemoExerciseReps/SetsHow to/Cues
Press Tap Press from 1 Block2x2-3From the handstand bring your legs around and as low as possible. Now move your shoulders to the front, tap the block, bring the shoulders back and only nove bring the legs back around. One step at the time!
Press & Lower to Stalder3x1Slow and controlled!
Chest to Wall Lifts3x5Bring the feet lower so the legs are in a 45 degrees angle. Move your hands closer to the wall.
Bent Knee Stalder Lift Offs2x6Lift your legs higher than your elbows!
Stalder Leg Lifts2x8
Tuck Planche Pulls2x5Shoulder in front and they stay in front. Bent your knees enough so your body stays parallel to the floor
Slow lower through Tuck Planche4x1Go as slow as possible
Downward Dog HSPU2x6-10Keep elbows in. Body moves in diagonal line. If this is easy elevate your feet

Levers

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups1x8
Skin the Cat1x4
Lift into Nutcracker2x3 each side alternating
Tuck Back Lever Lower with a Hold2x3Close your tuck as much as necessary. The hold can be very short for now
Front lever Pulls with Bent Knees2x3Arch your back and leave the feet down. Pull your chest first and let the hips follow.
Wide Pull Ups3x6-10Use elastic for assist if necessary

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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