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Homework
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
Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Straight to W | 8x | Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Back Extensions | 8x | Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
| Elbow Lifts | 8x | Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop! | |
| Core Engagements on Back | 2x6ec | Engage your core, lift your feet slightly and push your lower back into the floor!Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
| Straight to Tuck on Back | 2x4 | Keep your knees together when moving in and out of the tuck position. Bring your knees as far as possible towards your chest without allowing your lower back to round. Keep your coccyx on the floor.The distance between your feet and the floor should stay the same the entire time.Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
| Shoulder Lifts on Floor | 2x4 | Separate the exercise in 4 movements. First reach tall towards the front, then lift your hands up, then bring the hands back down and finally pull your shoulders back towards your hips.Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
| Kneeling Shoulder Shrugs with Elastic | 2x8 | Focus on staying in line. Keep your shoulders on top of the center of your hands. Your back should stay straight and hips in a neutral position.Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter! | |
| Prayer Pose Wrist Stretch | 4x | Connect the palms of your hands in front of your face and spread your fingers open wide.Keeping your hands in a vertical position push them down in front of your body towards your belly button.Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.Keep your shoulders depressed and squared with your hips. | |
| Elastic Overhead Wrist Curls | 2x8 each side | Hold the elastic with your entire first. The band basically becomes an extension of your fingers. Do not make it exit from the pinky or thumb side of your fist.Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.Open your hand every time your wrist moves into extension and fully close as you move into flexion.Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings. |
Wall Work
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | 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.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
| Single Leg Tuck Slide | 2x1 each side | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
| Tuck Slides | 3x1 | 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. | |
| L Handstand Single Leg Isolation Shrugs | 2x1 each side | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| Half Slide Away | 2x2 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. |
Lower Back Coordination
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Box Hip Engagements | 2x4 | ||
| L Handstand Pulls | 3x1 | Place your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall.Start with your body in a perfectly straight line from hands to toes.Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall. Walk your feet back up the wall between reps.Keep your elbows locked and scapula elevated at all times. | |
| Forearm Zombie | 2x2 | Start with a straight body and lean your shoulders towards the front only. Then engage your back and pull on your hips to bring them up. In the same time bring your shoulders back sligthly.Point your feet on the floor. Wear slippery socks or add a slider between your feet and the floor. Straighten your knees and only allow them to bend a tiny bit at the very end if you really must due to a lack of hamstring mobility.Push tall from your shoulders and do not allow your head to touch the floor or your hands.Pull your feet as close as possible towards your elbows and your hips as high as possible in each rep. |
Conditioning - do me 2-3x per week
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elevated Planche Leans | 2x6 | Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential.Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes.Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. | |
| Tuck Planche Pull Single Leg Take Off | 2x2 each side | ||
| Foot Assisted Tuck Planche Compression Lifts with Elevated Hands | 3x4 | Start in a regular upper support position. Push your shoulders down and start leaning towards the front.As you lean resist with your shoulders, round your back and pull your bent knees towards your chest. Keep your shoulders depressed and protract them additionally. Squeeze for a moment on top and go slow to stay in control as you lower back down.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!Bend your knees and place the top of of your feet on a box behind you for support. Keep in mind that the goal is to use the legs for assistance as little as possible! Lock your elbows! This is a straight arm drill. | |
| Downward Dog HSPU | 3xmax - 1 | Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.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.Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Walking Lean Push Up on Knees | 3xmax - 1 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front. With your shoulders in front of your hands place your knees on the floor and push back up. Once your elbows are locked your knees and 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.Externally rotate your hands to ease the pressure on the wrists. | |
| Sitting Plate Push Ups | 3x8-12 | 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. | |
| 3 rounds of the following. Rest between rounds only | -- | -- | |
| Alternating Single Arm Z-Press | 15x each side alternating | Sit on the floor with straight legs and the torso perpendicular to the floor.Extend your arm overhead without leaning towards the back.Connect the shoulder of your extended arm with your ear. Look at the hand and elevate the scapula.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Forearm Plank Walk Ups | 5x each side | Start on your forearms with your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck.Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. | |
| Wall Valentines Day Special | 30x | Start in a wall plank with your feet about shoulder height on the wall and your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out!Point your feet to push your shoulders out towards the front. Resist with your shoulders and keep your body line intact!Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. | |
| And to finish | -- | -- | |
| Kneeling Shoulder Shrugs with Elastic Chest to Wall | 3x12 | Connect your quads, hips, chest and wrists with the wall.Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter! |
