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! Also if you’d rather go through your program offline, download the pdf version here. Looking for your Dashboard? Find it here.
Chose 1 abs/core routine for warm up every day
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Germinator ABS Routine | 3 rounds | See dropdown for description & videos. | This is a Level 3 routine. |
| Do 20 sec of each exercise, back to back | Germinator Heat-Up Routine | 3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description. | This is a Level 2 Routine. |
| Floor Abs 1 | 2-3 rounds / 20sec per exercise | See dropdown for videos & description. | This is a Level 1 routine. | |
| Floor Abs 2 | 2-3 rounds / 20sec per exercise | See dropdown for videos & description. | This is a Level 2 routine. | |
| Ball Abs 1 | 2-3 rounds / 20sec per exercise | See dropdown for videos & description. | This is a Level 1 routine. | |
| Ball Abs 2 | 2-3 rounds / 20sec per exercise | See dropdown for videos & description. | This is a Level 2 routine. |
| 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 | |
| Knees to Chest | 2 reps x 2 | Keep back pressed against floor at all times | |
| 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. | |
| Kneeling Shoulder Shrugs with Elastic | 2sets, 6-12 reps | Look at your hands! Cover your ears with your shoulders every time! Extra slow on the way down. |
You can do these either at this point of your training, right before the small side bends or really when ever suits you best! Try doing these at least 2 times per week. Ideally do these every training day!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Bends - Freestanding | 1x2 each side | ||
| Miami Side Bends - 2 Blocks | 1x2 each side | ||
| Elastic One Arm - Side Bends | 2x2 each side | ||
| Wall Assisted Diamond Flag Reps | 2x3 each side | ||
| Wall Assisted OAHS - Full Straddle | 2x3 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Keep shoulder elevation | |
| Tuck Slides | 1x3 | Make sure your knees touch the wall as soon as you bend them. | |
| L Handstand single leg isolations | 1x2 each leg | Hand shoulders and knees should be in 1 perfect vertical line | |
| L Handstand Leg Isolation | 1x1 each side | ||
| L Wall Handstand Taps | 2x2 each side | ||
| Slide Aways | 1x3 | Use only shoulders to initiate the move | |
| Straddle Slide Away | 2x2 | Do not pull the hips! | |
| Straddle Slide Away to Legs Together | 2x2 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to straight to tuck | 1x3 | Jump through tuck to straight handstand. Lower to tuck without closing your shoulders. | |
| Straight Straddle Straight | 1x3 | ||
| Leg Circles | 2x1 each direction | ||
| Straight Leg Isolations | 2x1 each leg | ||
| 2on2 Slide Away | 1x2 | ||
| 2on2 Tuck Slide | 2x3 | ||
| 2on2 - Tuck to Straight | 3x1 | ||
| Small Side Bends Wall | 2x2 each side | Focus on form. Elbows locked. Shoulders do not move! | |
| Miami Slide Away | 1x2 each side | ||
| Miami Leg Circles | 2x1 each side | ||
| Miami Outside Hold | 3x each side | ||
| Vertical Wall Walks | 2x down up, down up | 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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sitting Leg Raises --> Legs Together | 2x6 & 6sec hold | Legs together. Hands on the outside | |
| Sitting Leg Raises --> Legs Straddle | 2x6 & 6sec hold | ||
| L Handstand Shrugs | 2x5 | Feet on a table, not against the wall! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Partial Freestanding HSPU | 3x1 | Start small and stay clean. Do not arch your back! | |
| Crow to Tuck Bent Arm Stand to Headstand - Reps | 3x2 | Place your knees on the bottom end of your triceps. The bent elbow in combination with the bent knee creates a great platform to apply pressure.Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.Separate your movements. First stabilize your crow, then lean towards the front and bend your elbows slightly more to take your knees off the arms and to get to your bent arm stand position. Stay there for a moment before lowering into the headstand. Do not skip any step!Move slowly when transferring into the crow. It will be hard to stop momentum created by the transfer as you do not have fingertips in the back of your hands. | |
| HSPU Slide Away | 2x1 | ||
| Freestanding Lower to Bottom Hold | 4x total | Go as slow as possible. Hold the bottom position. Do not allow your back to arch or your elbows to flare out! | |
| Dead Chest to Wall HSPU | 2xmax - 1 | Point your feet and wear something slippery. Let them slide down the wall while the face moves towards the front away from the wall. | |
| Drop set | 3x - only rest after entire set | ||
| HSPU in L | max | ||
| Extra Deep Downward Handstand Dog Push Ups | max | ||
| Extra Deep Lean Push Ups with Elevated Feet | max | ||
| Sitting Plate Push Ups | Place the plate on your flat hands in front of your chest. This will force you to lift the hands towards the front whilst extending the arms mimicking the pathway of the HSPU.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.Look at your hands and elevate your scapula when your elbows are locked. Allow your scapula to depress naturally as you bend your arms.Engage your core to keep your back straight. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.
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.