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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 8-12reps with a total of 2 sets of: → Front Flies in 5 Angles → Elastic Chest Push-Up 8-12reps with a total of 2 sets of: → Back Flies in 5 Angles → Upward External Rotations 10-15reps with a total of 3 sets of: → Internal Rotations 10-15reps with a total of 3 sets of: → Outwards External Rotations 8-12reps with a total of 2 sets of: → Bent Over Back Flies in 3 Positions | Elastic Warm-Up At Wall | As noted in drop-down |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Shrugs Legs Parallel | 2set, 6 reps | Focus on keeping elbow straight and really just work shoulders and lat. Pull up as high as possible just from shoulders, and sink down controlled & slowly | |
| Pull Ups | 1set, 8 reps | Normal pull ups. Nice and controlled & use full range of motion with dead hang if possible. | |
| Skin the cat | 1sets, 2-4reps | Go slow! Lift your legs as high as possible before closing your shoulders!!! Keep your hips low as long as possible. First only hip flexors, than your abs and only at the end your chest/shoulder engages | |
| Lift into Nutcracker | 1set, 2 reps each side | Keep arms locked. Use one part of your body at the time. Try using the shoulders as late and as little as possible | |
| Assisted 1 Arm Lift to Nutcracker - Single Hand Lower | 2x2 each side | ||
| Nutcracker To Meathook Low | 1x2-3 each side | ||
| Assisted 1 Arm Meathook Lower | 2x each side | ||
| Standing Flag | 2x each side | ||
| Flag - From Top to Top | 2x2 each side | ||
| Flag from Top | 2x1 each side | ||
| Assisted 1 Arm Leg Lifts | 1x6 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Roll Ups | 3sets, 3 reps | Go slow! Try to have your chins at your nose at all times. Head on the chest! | |
| Bench mana | 2sets, 3 reps | Press down & engage to lift your legs up. Might feel very awkward at first until your body figures out the mechanics but it will help tremendously with uprolls | |
| Inverted Bench Mana | 3sets, 2 reps | You'll have to play around with the benches or boxes to find a good distance to be close but still let your hip through. Either straight leg or in tuck | |
| Bench Planche | 3x 4 | Going back up is not as important for you. Make sure you slow down the way down!! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups | 2x8-12 | Elbows locked. Extra slow on the way back down | |
| Ring Pull Ups | 2x8-12 | You can do all of this on straps !! | |
| Archer Back Row | 2x8 |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
No band alternative:
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Wrist are facing front (away from wall)
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band Alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!