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.
|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.|
|Arm Circles||10x each direction||Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.|
|Elbow Lifts||8x||Keep your forehead on the floor and interlock your fingers behind your head.|
|Tuck on Back||2x4||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!|
|Wrist Warm Up||As needed||Stretch your wrists on the floor in all possible directions.|
4 Rounds – No breaks!
|Elastic Front Corrections||14x|
|Elastic Back Corrections||8x|
|Elastic Plank Push Outs||3x each side|
|Plank Walk Outs||4x|
|Plank Walk Ups||30sec|
|Valentines Day Special||30sec|
|Elastic Overhead Wrist Curls||20x each side|
|Back of Shoulder Stretch||30sec each side||Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!|
|Active Sphinx||30sec hold||Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!|
|Prep for Half Split||30sec each side||Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.|
|Half Split Side Bends||30sec each side||Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!|
|Reverse Wrist Stretch||30sec each side||Gently stretch the wrist back into the opposite direction that you just worked on.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!