Conditioning Work
Intensity: Moderate | Focus on form
workout_number sort_number Demo Exercise Reps/Sets How to/Cues
a 1 
Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.Take small and controlled steps with your hands facing towards the front.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
a 2 
Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.Take small and controlled steps with your hands facing towards the front.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
a 3 
Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands! Engage your lower back to pull on the hips in the direction of the anterior pelvic tilt to stabilize the hips on top of the hands.Actively drive your top leg in the direction of the heel to keep is on top of the back of your head.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
a 4 
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
a 5 
With your hands shoulder width apart lean towards the front and either slide up or step up into the final position.Fully lock your elbows on the floor and turn the pit of your elbows 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
a 6 
To start off place your hips in a slight anterior pelvic tilt. Focus the leg extension into your hips only. Do not arch your lower back.Hold on to the bench tightly with your arms to stabilize your upper body.Keep your feet together. Finish each rep with your legs perfectly horizontal and your knees fully locked. Hold the top position for a couple moments each time.
a 7 
Look at the floor between your forearms.Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
a 8 
Add a tight and clean push up between every single tap.Do not allow your body to swing from side to side.Engage your core and create 1 straight line from your feet all the way through your neck.
9
10
b 11 
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Flex your feet on the floor and keep them next to each other.Place your elbows right underneath your shoulders.
b 12 
Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders.
b 13 
Look towards the front the entire time and fully lock out on top.Engage your core to keep your back straight.
b 14 
Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter!
b 15 
Separate the movements to stay clean and efficient.Do not allow your body to swing from side to side.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
b 16 
b 17 
Hold the elastic so it comes out from the thumb side of your hands. The back of your hands needs to face the ceiling.Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back.Exhale as you pull your arms back.
b 18 
Rock your elbows back and forth carefully whilst keeping your body stable.Engage your core and create 1 straight line from your feet all the way through your neck.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
b 19 
Pull your elbows back past your shoulders, engage your back and lift your chest off the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop!
b 20 
Draw small, quick and dynamic circles with your hands whilst keeping your elbows perfectly locked.Point your feet on the floor and connect your ankles.Lift your head with your upper body and keep your neck in a neutral position.
b 21 Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.Take small and controlled steps with your hands facing towards the front.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
22
c 23 
Look at your hands and keep them around shoulder width apart.Push your lower back up and engage your core to create an even and slightly rounded line.Flex your feet on the floor and keep them next to each other.
c 24
c 25 
Elevate your scapula and look at your hands as you lift your upper body.Protract your shoulders and flip your hips into a posterior pelvic tilt during the forearm plank.Use your lower back to pull your hips into an anterior pelvic tilt at the top of the zombie.
c 26 
Engage your legs! Lock your knees, point your feet and squeeze the water out of them.Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared.Engage your arms to be able to swing them dynamically.
c 27
c 28 
Only roll as far as you can control your body!Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
c 29 
c 30
c 31 
Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
c 32 
Engage your arms to be able to swing them dynamically.Lock your knees, point your feet and squeeze them together.
c 33
c 34 
Separate the movements to stay clean and efficient.Do not allow your body to swing from side to side.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
c 35 
Engage your lower abs only to push your heels upwards. Imagine you had a ring of fire around your ankles and you do not want to burn.Stay slow and controlled on the way back down.Interlock your hands behind your head and keep your shoulders depressed.
c 36
c 37 
Lock your knees, point your feet and squeeze them together.Keep your head in a neutral position but pull it back slightly as you roll onto your stomach.Engage your entire body from hands to toes.
c 38 
Lock your knees, point your feet and squeeze them together.Keep your head in a neutral position.Engage your entire body from hands to toes.
39
d 40
d 41 
d 42 
d 43
d 44 
Point your feet at the ankle and curl your toes.Place your forehead on your hands on the floor.
d 45 
Externally rotate your moving leg and fully lock the knee each time.Point your feet at the ankle and curl your toes.Keep your immobile leg engaged on the floor. Do not externally rotate it.
d 46
d 47 
Start with 2 lateral raises followed by 2 small circles performed from the hips.Keep your hips and shoulders immobile and parallel to the floor.Fully lock your knee and make sure it point in the direction of your upper body.
d 48 
Point your feet at the ankle and curl your toes.Keep your back straight, hands behind your head and shoulders down.
d 49
d 50 
Keep the quad engaged and knee purposely locked as the leg drop back to the block. Do not allow this momentum to bend your knees.Sit with your entire back against the wall to keep it straight.Point your feet at the ankle and curl your toes.
d 51 
Point your feet at the ankle and curl your toes.Keep your legs parallel to each other.Keep your back straight and isolate the movement into your legs.
d 52
d 53 
Look at your hand and keep the arm and leg up.Move slow and stay in control at all times!Lock the lifted elbow and knee.
d 54 
55
e 56 
Close your hands into tight wrists to mobilize your hands and stimulate blood flow.Squeeze tight when in the fist position and spread your fingers wide as you open your hands.
e 57 
Spread your thumb and pinky finger wide towards the side whilst your remaining fingers fold into a fist.Rotate your hands fully intp internal and external rotation in each rep.Isolate the rotation into your wrist only keeping your elbow mostly stable.
e 58 
Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your hips and shoulders perfectly squared and parallel to the floor.
e 59 
Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your forearm around horizontal.
e 60 
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows!Rotate the pit of your elbows towards you and away from you as far as you can in each rep.Lean into your hands and keep your wrists under constant pressure.
e 61 
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
e 62 
Hold your working elbow at a 90 degree angle perfectly in line with both of your shoulders.Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.Make sure to use an elastic that only places minimal pressure on your shoulder. If the elastic is too strong different muscles will take over and the exercise will lose its effect.
e 63 
Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down.Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead.
e 64 
Pull your elbow back and up guiding the movement.Keep your shoulders low and squared with your hips.Use a weak enough elastic and stand far enough from the attachment point so the elastic can stay under constant pressure.
e 65 
Push your heels into the floor raising your hips and entire back.Keep your knees stable and in a constant distance from each other.In the top position create a straight line from your neck all the way to your knees. Do not arch.
e 66 
Bring your heels as close to your glutes as possible.Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side.Exhale as you lower your legs and do not forcefully push them down.
e 67 
Keep your knees on the floor and connected with each other throughout the entire duration of the exercise.Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor.Do not allow your hips to drop back or your immobile arm to move.
e 68 
Bend your knees slightly, place equal weight in both feet and keep your shoulders down.Engage your core to stabilize your position as you push your hands out in front of your chest.Keep your hips and shoulders perfectly squared and parallel to the floor.
e 69 
Look at the floor at all times.Hover your forehead off the floor and keep your glutes close to your heels.Keep your hips and shoulders perfectly squared and parallel to the floor.
e 70 
Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor.With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs.Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
e 71 
Extend the same side arm and leg simultaneously whilst keeping pressure between the opposite limbs.Keep your shoulders depressed and squared with your hips at all times.Suck your belly button in to collect your lower back with the floor.