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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Partial Downward Handstand Dog Push Ups | 4x8 | Place a yoga block, high pillow, books or really anything else between your hands to decrease the range of motion your head travels.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.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. | |
| Band Assisted P Bar Dips | 4x6 | ||
| Angled Back Row on Rings | 3x15 | ||
| Sitting Back Flies with Elastic | 3x15 | ||
| L Sit Straddle Kicks | 3x10 | Keep your legs parallel to the floor the entire time.Push your shoulders down. Show your neck long and proud like a swan.Fully lock your elbows. This is a straight arm drill! Elevate your hands with yoga blocks or parallettes.Consider externally rotating your hands to ease pressure on the wrists in case you are not training with parallettes. | |
| Lateral Leg Lift Overs with Box | 2x10 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bench Dips with Elevated Feet | 3x10 | Elevate your feet to transfer additional bodyweight into your arms.Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out.Exhale every time you extend your arms.Engage your core to keep your back straight. | |
| Push Ups | 3x12 | Place your hands underneath your shoulders to begin.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!Touch the chest to the floor in each rep.Keep your elbows close along your body. | |
| Sitting Elastic Back Row | 3x15 | Place your torso in a 90 degrees angle to your legs. Arch your back sligthly with your chest sticking out.Allow your shoulders to protract in the starting position to feel a stretch on your lats.Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position.Exhale as you pull your arms back. | |
| Straight to W Back Lifts with Elastic | 3x12 | Start with your hands overhead and grab the elastic.Pull your elbows back past your shoulders, engage your back and lift your chest off 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! | |
| Single Leg V-Ups | 3x8 each side | Work on keeping your back straight. Instead of bringing your upper body towards the front try to reach tall.Engage your legs! Lock your knees, point your feet and squeeze the water out of them.Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared.Engage your arms to be able to swing them dynamically. | |
| Elevated Forearm Plank Walk Ups | 2x4 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. | |
| Partial Downward Handstand Dog Push Ups | 3x8 | Place a yoga block, high pillow, books or really anything else between your hands to decrease the range of motion your head travels.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.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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Band Assisted P Bar Dips | 3x5 | ||
| Angled Back Row on Rings | 3x15 | ||
| Back Flies on Rings | 2x8 | ||
| Valentines Day Walk Up Special | 2x4 each side | Engage your core and create 1 straight line from your feet all the way through your neck.Separate the movements to stay clean and efficient.Do not allow your body to swing from side to side.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. | |
| Half L Sit Push Up with Elevated Hands | 2x12 | Fully lock your elbows and push your shoulders down in each rep.Consider externally rotating your hands to ease pressure on the wrists.Lock your knees, push your feet together and keep them on the floor at all times.Keep your hands shoulder wide apart and aim to keep your hips in between your hands. | |
| L Sit Leg Lifts with Elevated Hands | 1x10 each side | Gain control of your legs before you attempt to lift them off the floor. Do not jump with your legs or lift one after the other. Use strength only.Push your shoulders down. Show your neck long and proud like a swan.Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders.Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier. | |
| Bent Over Posterior Deltoid Flies | 3x12 | With your feet hip width apart and a slight bent in the knees hinge over from the hips until your body is almost parallel to the floor.Keep your shoulders low and lift your hands out towards the side with the pinky finger guiding the movement. The back of your hand should face the same direction of your head.Focus on your posterior deltoids. Try to move the shoulder within the joint. Shoulder blade movement should be limited.Exhale as you pull your arms back. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!