Here is the full workout. 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.
|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.|
|Tuck to Straight & Tuck to Straddle||1x2||Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!|
|Leg Circles - Straight Straddle Tuck||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Leg Circles - Straight Tuck Straddle||1x2||Keep elbows locked at all times. Do not round your lower back!|
|Single Leg Circles from Straight||1x1 each direction each side|
|Straight Leg Isolations||2x||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!|
|2on2 Straight Straddle Straight||1x4||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.|
|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.|
|Standing Side Bends||2x6 each side|
|Kneeling Side Bends||2x8 each side|
|Elevated Kneeling Side Bends||1x6 each side|
|Deep Side Bends - Wall||2x3 each side|
|Deep Side Bends - Freestanding||2x2 each side|
|Miami Floor Combi to Parallel Legs Straddle||2x each side||Go slow. One step at the time! Hold each position in between. The longer this takes the better.|
|3 Blocks Step||2x each side|
|Vertical Wall Walk Baby Straddle||2x down up, down up|
|Lateral Wall Walks - Legs Together||2x6 blocks there and back||Every time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low!|
|Half Wood Chopper||10x||Knees locked. Back is straight. Look at hands guiding the movement up.|
|Walking Pike||10x||Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.|
|Laying 1 Legged Hamstring Stretch||10x & 10sec hold||Pull your bent knee towards your chest. Hold the knee there and fully locked it. Do not move the knee away from the chest while extending it. Hold the position with the straight leg for a moment. Do not externally rotate either leg. Keep your hips and shoulders squared.|
|Runners Stretch||30sec||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Side Runners Stretch||30sec||Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Parallel Runners Stretch||30sec||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.|
|Runners Stretch Slides||10x||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.|
|Widest Pancake||30sec||Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.|
|Middle Split with Both Knees Bent - Active||30sec||Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.|
|Prep for Swimmer with Elevated Hips||6x||Open your legs dynamically. arch your back on the way down. Let your chest guide your movement. Externally rotate your legs.|
|Press Tap Press from 1 Block||3x1||Seperation is key here. On the way down towards the tap bring the legs around first. At this point your hands, shoulders and hips stay on one vertical line. Only when you can not pull your feet in any further sligthly move your shoulders towards the front, drop the hips towards the floor and gently tap the blocks. Keep your hip compression on the way back. Start by replacing your shoulders. Only when your hands, shoulders and hips are back in line the hips begin to open and the legs straddle around.|
|Chest to Wall Press||2x3||Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders.|
|Bent Knee Stalder Lift Offs||2x6||Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!|
|Stalder Leg Lifts||2x8||Lift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back down!|
|Sitting Wall Pancake Lifts||2x8||Back is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees!|
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.