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.
| 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 | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | 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! | |
| Tuck Slides | 1x4 | 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. | |
| Tuck Take Off to Straight | 2x2 | Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more. | |
| L Handstand Leg Isolations | 2x1 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! | |
| Slide Away | 1x3 | 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 | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Lateral Leg Isolation | 2x2 each side | Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck to Straight | 5x | 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! | |
| Straight to Tuck to Straight | 1x2 | Do not round your back or close your shoulders when lowering into the tuck handstand. | |
| Straight to Straddle to Straight | 1x2 | Elbows locked, scapular elevated, do not arch or pike. | |
| Leg Circles From Tuck - Straight Straddle Tuck | 2x1 | Keep elbows locked at all times. Do not round your lower back! | |
| Leg Circles From Tuck - Straddle Straight Tuck | 2x1 | Keep elbows locked at all times. Do not round your lower back! | |
| Straight Single Leg Isolations | 2x2 each side | Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips! | |
| Tuck Double Leg Isolations | 2x | ||
| Vertical Leg Isolations From Straight | 1x2 each side | From a straight handstand pull 1 knee down towards your chest. Stop pulling the knee down just before your lower back rounds! Keep the top leg immobile on top of your hips, shoulders and hands. Do not use the top leg as a counter weight! | |
| Lateral Leg Isolations from Straight | 2x2 each side | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Deep Side Bends - Wall | 2x2 each side | Keep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks - Legs Together | 1x 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! | |
| Bench Zombie Press | 1x2 | Focus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step! | |
| Take Off to Press to Handstand | 2x | Start on the floor with the blocks outside of each foot. Lean in front pushing the index finger into the floor. Lift your hips up and place your feet on the blocks. From here press to handstand. Remember proper technique and to focus on aligning the hips, shoulders and hands before unrolling the legs into the handstand. | |
| Bench Zombie to Compression Hold | 1x3 | Focus on the bench zombie first. In the moment of the take off your hands, shoulders and hips should be in 1 line. Keep that line as long as possible! | |
| Press Part 2 Chest to Wall | 2x2 | ||
| Sitting Elastic Pike Push | 2x6 | ||
| Press Take offs from 2 Blocks | 2x6 | ||
| Dead L HSPU with Elevated Hands | 3x6-10 | ||
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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.