fbpx
Let's get to work

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

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 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
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Wall Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Scapular 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 Slides1x4Knees 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 Slides1x2 each sideKeep 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 Off1x3Have 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 Away1x3Start 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 Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Straddle1x2First 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 Together1x2First 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 Straight2x1 each sideArch 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 Isolation2x1 each sideGo 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 Isolation2x1 each sideGo 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.

Freestanding

DemoExerciseReps/SetsHow to/Cues
Leg Circles2x2 each directionKeep elbows locked at all times. Do not round your lower back!
Single Leg Circles 2x1 each leg & each direction
Straight Double Leg Isolations2x
Tuck Double Leg Isolations2x
2on2 Leg Circles1x2 each direction
Deep Side Bends - Wall1x3 each side
Deep Side Bends - Freestanding2x2 each side
Miami Outside Hold - Full Straddle1x5sec each sideThe supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down.
Miami Outside Transfers - Full Straddle2x2
Miami Floor Combi Part 2 - Full Straddle3x each side
Miami Floor Combi Part 1 - Full Straddle3x each side
3 Blocks Step - Full Straddle3x each side
Miami Floor Combi Part 2 - Legs Together3x each side

Conditioning

DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks with Block on Side1x1 each sideThe 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!
Press Tap Press from 1 Block2x2Seperation 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 Sit4x1 total
Wall Tuck Planche Negatives4x1 total
Chest to Wall Leg Lifts2x2Bring 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 Press2x2Keep 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 Wall2x6
Stalder Leg Extensions2x4Do 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 Push2x6

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! 

WordPress Lightbox

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.

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