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 Push Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike Progression | 30sec | Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 8x each side | Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.Fully lock the knee in each rep and flex your foot.Keep your back straight and work on locking your opposite knee. | |
| Laying 1 Legged Hamstring Stretch with Elastic - Hold | 20sec each side | Fully lock your knee and pull the foot towards your face.Keep your hips parallel to the floor and squared with your shoulders.Lock your extended knee fully and make sure it points towards the ceiling.With every exhale slide into a deeper stretch. | |
| Laying 1 Legged Hamstring Stretch with Strap - PNF | 3x 4sec engage & 5sec relax | During the contraction phase of the exercise engage your hamstring gently by pushing the leg into the band. 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.Lock both of your knees and do not externally rotate your legs.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Deep Plie with 2 Elastic | 8x | Attach the rubber bands behind of you at around knee height. Make sure both bands have equal tension on your legs.Do not lean into the elastic. Instead keep your body in an upright position. Plie down until your hips are at the same height as your knees.Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes. | |
| 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 with Both Knees Bent - PNF | 3x 4sec engage & 5sec relax | During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 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 | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Tuck on Back | 1x4 | Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement! | |
| Straight to Straddle - On Back | 1x3 | Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor! | |
| 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. | |
| Shoulder Opener at Wall | 1x30sec | ||
| Shoulder Lifts on Floor | 1x6 | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. | |
| Sitting Knee Extension with Block | 2x10 | Keep your ankles together and lock your knees so your feet lift off the floor. Feel your quads engaging on top and squeeze for a moment.Point your feet at the ankle and curl your toes.Sit up straight with your hands relaxed on the floor next to you and your shoulders down. | |
| Scissor Kicks on Back | 30sec | Lock your knees. Fully push the through. Feel your quads on fire.Point your feet at the ankle and curl your toes.Keep your legs parallel to each other.Keep your upper body stable and immobile as you scissor your legs up and down dynamically. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Box Tuck Walk | 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.Do not look at the box. Instead focus on a spot on the floor in between your hands.Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box. | |
| Box Tuck Single Leg Isolation | 1x2 each side alternating | Bring your foot on top to align it with your hips, shoulders and center of your hands.Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. | |
| Box Tuck Hover | 2x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you attempt to hover the second knee 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.Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands. | |
| Tuck Slides | 1x4 | 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. | |
| 45 Handstand Single Leg Tuck Slides | 1x2 each side none alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.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. | |
| 45 Handstand Lateral Leg Isolation | 2x1 each side | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks! | |
| Wall Take Off to Straddle | 2x1 each side | ||
| Wall Tuck Jump to Handstand | 4x | The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.Keep your shoulders on top of the hands at all times.Jump past the tuck and extend the legs into a straight handstand before touching the wall.Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Protraction Cat 'n' Cow | 8x | Place both of your hands in the band and place it around your upper back to create extra resistance and to help identify where to push and engage to achieve protraction. If your band is too long rotate one end to create twists and ultimately shorten it to the desired length.Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.Lock your elbows and turn the pits of your elbows 45 degrees towards the front.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! | |
| L Sit to Tuck Planche Reps | 2x4 | Lean your shoulders towards the front and pull your knees towards your chest.Round your back and protract your shoulders. Keep your head in a neutral position looking down in the planche.Fully lock your elbows. This is a straight arm skill! Treat it as such!Try to squeeze on top and hold the Planche for a moment in each rep. | |
| Wall Tuck Planche Negatives | 3x total | Lower your hips and slide your feet down the wall as you lean your shoulders towards the front.Protract your shoulders and round your back. Do not allow your shoulder blades to stick out in the back.Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists. | |
| Superset Do not rest between the following 2 exercises. Only rest between rounds | |||
| HSPU Back to Wall | max -1 | Bend one of your knees and place the foot against the wall. Use this for stability and to create distance between you and the wall. Alternate the wall leg either between reps or sets.Keep your body in a vertical line and focus your work mainly into your shoulder and not your chest muscles.Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! | |
| Dead L HSPU - Elevated Hands | max -1 | Elevate your hands for increased range of motion.In each rep place your head on the floor just in front of your hands and release pressure form your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead. | |
| Walking Lean Push Ups with Elevated Hands | 3x4-6 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front and push back up. Then walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Elevate your hands on yoga blocks or similar for increased difficulty and externally rotate them to ease the pressure on the wrists. | |
| Superset Do not rest between the following 2 exercises. Only rest between rounds | |||
| Ring Dips Weighted | 3x6 | ||
| Weighted Push Up - Elevated Feet | 3x12 | ||
| L Sit Lift on Rings | 2x6 | ||
| Elastic Assisted Ring Chest Fly with Straight Elbows | 2x6 | ||
| Forearm Plank Slide with Roll | 1x5 | Engage your legs and keep them together.Only roll as far as you can control your body!Engage your core and create 1 straight line from your feet all the way through your neck. |
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
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.