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 | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise. | |
| Elbow Lifts | 6x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Tuck on Back | 1x6 | 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! | |
| Tuck to Straddle - On Back | 1x6 | When you pull into the tuck your knees shoulder guide the movement. Coming back out should be the exact opposite. | |
| Shoulder Lifts on Floor | 2x4 | 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. | |
| Back to the Wall Shoulder Shrugs | 2x6 | Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands. | |
| Wrist Warm Up | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | ||
| Single Leg Tuck Slide | 2x2 each side | Just like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands! | |
| Tuck Slides | 2x3 | 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. | |
| Tuck Take Off | 3x2 | 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. | |
| 45 Handstand Single Leg Tuck Slides | 2x2 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. | |
| L Handstand Single Leg Isolation Shrugs | 2x2 each side alternating | Elbows locked. Hands, shoulders & hips in 1 line. Bring your foot right above and push tall from your shoulders to visually get taller. Now hold this newly gained height whilst bringing the leg back to the wall slowly. | |
| Half 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 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! | |
| Slide Away | 2x2 | 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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| L Handstand Pull to Floor | 3x | ||
| Walking Dead | 2x12 | 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! | |
| Elastic HSPU | 2x12 | Look at your hands. Lock your elbows fully every time! do not arch your back! | |
| Plank Superman Combi | 2x4 | ||
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!