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 |
|---|---|---|---|
| Wall Walks | 1x3 | 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 | 1x4 | 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. | |
| 45 Handstand Single Leg Tuck Slides | 1x2 each side | Keep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position. | |
| Tuck Take Off | 1x3 | Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more. | |
| Slide Away | 1x3 | 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 | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Straddle | 1x2 | First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance! | |
| Straddle Slide Away to Legs Together | 1x2 | First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position. | |
| L Handstand Leg Isolation Tuck to Straight | 2x1 each side | Arch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees. | |
| Straddle Slide Away to Lateral Leg Isolation | 2x1 each side | Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel. | |
| Slide Away to Lateral Leg Isolation | 2x1 each side | Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Leg Circles | 2x2 each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Single Leg Circles | 2x1 each leg & each direction | ||
| Straight Double Leg Isolations | 2x | ||
| Tuck Double Leg Isolations | 2x | ||
| 2on2 Leg Circles | 1x2 each direction | ||
| Deep Side Bends - Wall | 1x3 each side | ||
| Deep Side Bends - Freestanding | 2x2 each side | ||
| Miami Single Leg Isolation | 3-5 sets of different variations | ||
| Miami Inside Hold - Full Straddle | 1x2 each side | ||
| Miami Floor Combi | 1x each side Full Straddle & 2x each side legs together | ||
| Miami Transfers | 2x2 each side Full STraddle & Legs Together | ||
| Extreme Miami Floor Combi - Full Straddle | 2x each side | ||
| Lateral Walks - Full Straddle | 2x 4 blocks there and back | Do not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block! | |
| Vertical Walk Down - Full Straddle | 2x each side | ||
| 3 Blocks Step - Legs Together | 2x each side |
| 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! | |
| 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.