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
Dashboard | Â Pull Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Assisted Half Wood Chopper | 30sec | Place your feet on the floor more than shoulder width apart and parallel to each other.Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Delay your chest raising up and look at your hands as they guide the upwards movement.Keep your knees fully locked at all times. | |
| Runners Stretch - Block Assisted | 40 sec | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
| Runners Stretch Reps | 6x each side | Focus on the anterior pelvic tilt first. Do not aim to bring your forehead to your knee. Instead reach with your belly button towards your big toe. Look towards the front at all times.Keep your hips on top of the back knee at all times.Lengthen your hamstring from both ends by flexing your front foot.Lock the front knee and push the bottom of the knee towards the floor. | |
| Runners Stretch - PNF BLOCK ASSISTED | 4 cycles of 6sec engage & 10sec stretch | During the contraction phase of the exercise engage your hamstring gently by lightly bending the front knee pulling the heel on the floor towards you. This should not create a strong visual change in position.Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise.Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Deep Plie Back to Wall | 8x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Slide your back on the wall and actively push your knees towards the wall.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Half Middle Split | 8x each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Hip Opener | 8x each side | Start with both knees, your hips and the foot of the extended leg in 1 line.Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
| Middle Split with Both Knees Bent | 30sec | Place both knees and your hips in 1 precise line.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
| Middle Split on Back against Wall with Elastic | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Place your heels, the bottom of your knees and your seat bones against the wall.Keep your back straight and relax your head on the floor.Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Outward External Rotations | 2x8 each side alternating | ||
| Elastics - Upward External Rotations | 2x8 each side alternating |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x2 | 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. | |
| Half Slide Away | 1x4 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. | |
| Slide Away | 1x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. , Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall until your feet naturally lift off the wall. In this moment travel the feet away from the wall and the shoulders back to align everything on top of the center of your hands.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side none 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. | |
| 45 Handstand Leg Isolations | 1x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.Keep your hips immobile. Do not let your hips slide back towards the wall between reps.Keep your elbows locked and elevate your scapula fully at all times. | |
| L Walk Ups | 2x each side | Start with 1 foot on the wall at the height of your L Handstand.Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension. | |
| Advanced Single Leg Isolation Back to Wall | 1x2 each side alternating | ||
| Slide Away to Straddle | 2x2 | Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Keep your elbows locked and elevate your scapula fully at all times. | |
| L Handstand Leg Isolations | 2x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups | 8x | Keep your elbows locked at all times and neck in a neutral position.Depress your shoulders fully in each rep creating distance around your ears.Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula. | |
| Single Arm Lat Pull Down Pre Activation | 12x each side | ||
| Almost Skin The Cat | 3x total | ||
| Band Assisted Front Lever Hold | 3xmax-2sec | ||
| Band Assisted Front Lever Reps on Bar - Straddle | 3x4-6 | ||
| Weighted Chin Ups | 3x6 | Grip the bar about shoulder-width with your hands in an underhand grip with your palms facing towards you.Initiate the pulling motion by doing a scapular pull up. As your elbows bend focus on shoulder extension primarily. Use your lats to actively pull your elbows towards your body.In each rep pull your chin above the bar with the hands at the height of your collar bones. Bring your shoulders into full scapular retraction in each rep.Engage your glutes, quads and core. Keep your knees locked, your ankles together and legs pointing straight down throughout the reps. | |
| Elevated Narrow Bar Back Row | 3x12 | ||
| Standing Elastic Face Pull | 2x8 | Attach the elastic in front of you at around chest height or slightly below.Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.Keep your shoulders low and squeeze your shoulder blades behind your back.Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill. | |
| Hanging Scissor Kicks | 2x30sec |