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 | 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| None Alternating - Deep Side Bends | Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other. | ||
| Diamond Deep Side Bends | Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other. | ||
| Straddle Side Bend to Diamond | |||
| Diamond Side Bend to Straddle | |||
| Small Transfer Shrugs - Full Straddle | Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Lock your elbows, push out tall and work on staying in control at all times! | ||
| Small Transfer Shrugs - Legs Together | Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Lock your elbows, push out tall and work on staying in control at all times! | ||
| Small Transfer Shrugs - Baby Straddle | Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Lock your elbows, push out tall and work on staying in control at all times! | ||
| Lateral Walks - Full Straddle | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | ||
| 3 Blocks Step - Legs Together | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | ||
| 3 Blocks Step - Baby Straddle | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | ||
| Stretched Out Fingertip Hold form Blocks - Full Straddle | |||
| Stretched Out Fingertip Hold form Blocks - Legs Together | |||
| Stretched Out Fingertip Hold form Blocks - Baby Straddle | |||
| Stretched Out Fingertips from Blocks - Straight to Straddle |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks with Block on Side | 1x1 each side | The block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up! | |
| Lateral Wall Walks with Stretched Out Fingertips | 6 blocks. 3sec holds on the way there. no holds on way back | Add a solid hold with Stretched Out Fingertips to each step. Watch your alignment. This is not just conditioning but also technical fine tuning!Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | |
| Miami Climbs - Wall | 2x1 each side SLOW | ||
| Press Tap Press from 1 Block | 2x2 | 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. | |
| Tuck Planche Negatives to Bent Knee L Sit | 4x1 total | ||
| Wall Tuck Planche Negatives | 4x1 total | ||
| Chest to Wall Leg Lifts | 2x2 | Bring your feet down at least past the hip line. Keep your hands, shoulders and hips aligned. Using your hip flexors and compression muscles only pull the feet away from the wall towards your armpits. | |
| Chest to Wall Press | 2x2 | 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. | |
| Press Take Offs over Blocks at Wall | 2x6 | ||
| Stalder Leg Extensions | 2x4 | Do not squeeze your legs against your arms. Lift everything as high as possible. Freeze. The only movement that happens should be in your knees! Keep your hips high but push your feet even higher! | |
| Sitting Elastic Pike Push | 2x6 |
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.