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 |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 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 | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Tuck on Back | 1x4 | Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement! | |
| Straight to Straddle - On Back | 1x3 | Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor! | |
| 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. | |
| Shoulder Opener at Wall | 1x30sec | ||
| Shoulder Lifts on Floor | 1x6 | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. | |
| Sitting Knee Extension with Block | 2x10 | Keep your ankles together and lock your knees so your feet lift off the floor. Feel your quads engaging on top and squeeze for a moment.Point your feet at the ankle and curl your toes.Sit up straight with your hands relaxed on the floor next to you and your shoulders down. | |
| Scissor Kicks on Back | 30sec | Lock your knees. Fully push the through. Feel your quads on fire.Point your feet at the ankle and curl your toes.Keep your legs parallel to each other.Keep your upper body stable and immobile as you scissor your legs up and down dynamically. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | 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 | 2x4 | 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. | |
| L Handstand Single Leg Isolations | 2x2 each side | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| 45 Handstand Leg Isolations | 2x1 each side | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | |
| Slide Away | 2x3 | 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 | 2x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Slide Away | 2x4 | 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 stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders! | |
| Bench Zombie | 1x3 | Start by perfoming a bench lean. When your shoulders can not travel any further pull your hips up towards the ceiling. Simoutaniously your shoulders begin traveling back towards the bench. Your shoulders and hips should arrive on top of your hands simoutaniously. Squeeze there for a moment before returning on the exactly the same route back to your starting position! | |
| Bench Zombie to Slow Lower | 3x1 | 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! | |
| Walking Dead | 2x15 | Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top! | |
| Sitting Leg Lifts | 2x8 | Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Plie Jumps | 12x | Externally rotate your feet and legs. Push your knees towards the back and hips towards the front in your squat. Keep your core engaged and back straight. | |
| 1 Legged Good Morning | 1x8 each side | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
| Alternating Plie | 4x each way | Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary! | |
| Active Standing Pancake Warm Up | 12x | Hands guide the movement on the way up. Work on your anterior pelvic tilt and sligthly arch your back! | |
| Standing 1 Legged Pike Stretch | 30sec each side | Knees locked. keeo your hips and shoulders squared and parallel to the floor. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 10x each side & 10sec hold | Pull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time! | |
| Sitting 1 Legged Hamstring Stretch - Progression | 10x each side | Back is straight. Pull your knee towards your chest to begin with. Hold it there throughout the whole exercise. Extend your knee fully in each rep! | |
| Runners Stretch | 30sec each side | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Runners Stretch Pulses | 8x each side | ||
| Side Runners Stretch | 30sec each side | 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 Reps | 8x each side | Hips & shoulders parallel to the floor. Back straight. Hips over back knee. Front knee is locked! Use wall for balance if necessary. | |
| Runners Stretch Slides | 8x each side | 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 Slide Hip Engagements | 2x12 each side | Move between the anterior and posterior pelvic tilt to analyze what muscles get targeted when and how they are stretched. | |
| Pike Press Prep | 8x 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. | |
| Walking Dog | 4x each side | Hips and shoulders squared. Squeeze shoulder blades behind to open the chest. Back is sligthly arched. Anterior pelvic tilt! Belly button touches leg first! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.
Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready
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.