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Homework Workout

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. 

Warm Up - Do these every time before class with me

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Raises8 repsLift elbows as high as you can
Tuck on Back1x4Push 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 Back1x3Cover 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-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Shoulder Opener at Wall1x30sec
Shoulder Lifts on Floor1x6Look 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.
Back to the Wall Shoulder Shrugs1x6Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2Scapular 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 Slides2x4Knees 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 Isolations2x2 each sideElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Leg Isolations2x1 each sideFocus 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 Away2x3Start 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 Away2x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!

Conditioning

DemoExerciseReps/SetsHow to/Cues
Half Slide Away2x4Start 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 Zombie1x3Start 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 Lower3x1Focus 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 Dead2x15Lean 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 Lifts2x8Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!

Flexibility Workout

DemoExerciseReps/SetsHow to/Cues
Plie Jumps12xExternally 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 Morning1x8 each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Alternating Plie4x each wayKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Active Standing Pancake Warm Up12xHands guide the movement on the way up. Work on your anterior pelvic tilt and sligthly arch your back!
Standing 1 Legged Pike Stretch30sec each sideKnees locked. keeo your hips and shoulders squared and parallel to the floor.
Laying 1 Legged Hamstring Stretch - with Elastic10x each side & 10sec holdPull 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 - Progression10x each sideBack 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 Stretch30sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Pulses8x each side
Side Runners Stretch30sec each sideHips & 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 Reps8x each sideHips & shoulders parallel to the floor. Back straight. Hips over back knee. Front knee is locked! Use wall for balance if necessary.
Runners Stretch Slides8x each sideHips & 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 Engagements2x12 each sideMove between the anterior and posterior pelvic tilt to analyze what muscles get targeted when and how they are stretched.
Pike Press Prep8x each sideWorking 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 Dog4x each sideHips and shoulders squared. Squeeze shoulder blades behind to open the chest. Back is sligthly arched. Anterior pelvic tilt! Belly button touches leg first!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

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.