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 | Reps/Sets | 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. | |
| 45 Handstand Single Leg Tuck Slides | 1x2 each side | Keep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position. | |
| L Handstand Leg Isolation Tuck to Straight | 2x1 | Arch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees. | |
| 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 Straddle to Straight | 1x2 | ||
| Slide Away to Lateral Leg Isolation | 2x1 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Tuck to Straight | 2x2 | Do not round your back or close your shoulders when lowering into the tuck handstand. | |
| Straight to Straddle to Straight | 2x2 | Elbows locked, scapular elevated, do not arch or pike. | |
| Leg Circles | 2x1 each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Straight Single Leg Isolations | 2x2 each side alternating | 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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning | 6x each side | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
| Walking Pike | 30 sec | Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees. | |
| Runners Stretch | 40 sec | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Runners Stretch Slides | 40 sec | Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring. | |
| Runners Stretch Pulses | 10x | ||
| Half Middle Split | 10x | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Hip Opener | 10x | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split Slides | 8x | 1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down. | |
| Middle Split with Both Knees Bent | 40 sec | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. | |
| Alternating Frog Knee Raises | 30 sec | ||
| Around the Clock Pancakes with Elevated Hips | 10x | ||
| Middle Split on Back against Wall with Elastic | 1 min | ||
| Middle Split on Elevated Elbows | 30 sec | Fully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor. | |
| Middle Split - Push & Release | 4x engage for 4 sec - relax for 3 | ||
| Straight to Middle Split | 10x | Knees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line. | |
| Pike Press Prep | 6x each side | Working knee is locked. In the back toes pull up towards the face. In the front push your index finger into the floor and rotate your hips to sligthyl arch the lower back. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bench Zombie to Slow Lower | 3x | Focus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill! | |
| L Handstand Pull to Floor | 3x1 | ||
| High Tuck Planche | 2xmax-2 | ||
| Chest to Wall Press Negatives | 4x | ||
| L Sit to Standing with Bent Knees | 2x3 | ||
| Standing Pike Planche Leans | 2x8 | The smaller the distance between your hands and your feet the harder this gets. Always look at your hands! Round your upper back. Imagine someone is pulling your upper body towards the front on the way back. Externally rotate your hands and feel pressur eon your thumbs the entire time. |
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.