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 | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 2x2 each | Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else! | |
| Straight Double Leg Isolations | 1x | Keep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around! | |
| Tuck Double Leg Isolations | 1x | ||
| 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! | |
| 2on2 Leg Circles | 2x2 each direction | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position. | |
| Miami Leg Circles | 2x1 each direction | Place the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow. | |
| Single Leg Circles from Straight - Straddle Tuck Straight | 2x1 each leg | Keep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends with Arms Over Head | 2x6 each side | ||
| Elevated Kneeling Side Bends | 2x8 each side | ||
| Elevated Standing Side Bends | 1x6 each side | ||
| 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. | |
| None Alternating Deep Side Bends | 2x2 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Miami Outside Transfers - Full Straddle | 2x2 each side | Come all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before! | |
| Miami Floor Combi Part 2 - Full Straddle | 2x each side | One step at the time. Start with a strong and stable Miami Handstand Position. From here look at the floor and and side bend until your hand, shoudler and opposite hip are in 1 straight line. Pause here for a moment, elevate your supporting scapula extra high and move the block hand to the floor. Freeze here again for a moment before bringing the hips back to parallel. | |
| Miami Outside Hold - Legs Together | 2x each side | The supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down. | |
| Miami Floor Combi Part 1 - Full Straddle | 2x each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks - Legs Together | 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! | |
| Kneeling One Arms with Elastic | 2x2 each side 10sec hold | ||
| 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!