| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 1set, 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 1set, 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 1set, 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Elbow Raises | 1set, 8 reps | Lift elbows as high as you can | |
| Dead Bug Circles | 1set, 6x each direction | Start laying on your back with legs bent and hands holding your legs/knees. Now use your hands to gently circle them in both directions to warm up your hips | |
| Middle Split Openers | 1set, 6reps each side | Place your shin on the floor and keep your hip right on top of the knee of that bent leg. The other leg is straight with engaged knee. Now sit back while keeping your hip in alignment with that shin that's on the floor. | |
| Middle Split Both Knees Bent | 1set, 40sec | Hips and knees in one line. Tuck hip under and forward. Use your knees to push yourself deeper into the stretch in a gentle and controlled way. | |
| Diamond Frog | 40sec | Feet together. The goal is to get your hips to the floor while keeping feet on the floor | |
| Sitting Side Stretch | 1set, 30sec each side | One leg bent in front and one leg to the side. Try to reach your foot with the opposite hand | |
| Wrist Placements (Wrist Warm up) | Few reps each | For all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own | |
| Open/Close Hands (Wrist warm up) | Few reps each) | For all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own | |
| Wrist Rotations (Wrist Warm up) | Few reps each | For all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own | |
| Prayer Pose Stretch (Wrist warm up) | Few reps each | For all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own | |
| Abs: Lifts | 1set, 8 reps | Go slow, lower back stays connected with the floor the whole time. Look at hands. | |
| Abs: Hollow hold to straddle - pushing against wall | 2sets, 4 reps | Go slow, lower back stays connected with the floor the whole time. Look at hands. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder shrugs | 2sets, 8reps | Focus on pushing out as tall as you can and lowering controlled and slowly | |
| Push Up walk hands | 1set, 3 reps | Set up in a push up position and walk your hands towards your feet and back Keep pushing through your shoulders and keep tension in your legs | |
| Push Up walk hands with elevated feet - on 2 blocks | 2sets, 3reps | Set up in a push up position and walk your hands towards your feet and back Keep pushing through your shoulders and keep tension in your legs | |
| L-Handstand | 1x | Focus on finding a solid position where hip is on top of shoulders. And as always: push out tall! | |
| L-Handstand with Single Leg Isolations | 2sets, 1rep each leg | Keep hips right on top of shoulders and always always push out tall. Lift on leg into a straight handstand, then back down into L-handstand, and then repeat on the other side. | |
| Wall Walks | 3sets, 1 rep | Start by placing your hands on the ground and walk towards the wall slowly. Focus on pushing out tall and keeping your whole body tight. Go as close to the wall as you can and walk back. | |
| 45° Handstand - Swimming | 2sets, 2reps each leg | Set up with stomach facing the wall. Leave enough distance between you and the wall the have your legs leaning against it in a 45° angle. Focus on pushing out tall at all times. Now lift one leg up into a straight handstand, as it goes back to the wall lift the second one off the wall. Repeat this "swimming" motion. | |
| 45° Handstand with Single Leg Isolations | 2sets, 2reps each leg | Set up with stomach facing the wall. Leave enough distance between you and the wall the have your legs leaning against it in a 45° angle. Focus on pushing out tall at all times. Now lift one leg up into a straight handstand! | |
| Headstand Straight to Straddle to Straight | 1sets, 2reps | Focus on control and not rushing the movements. | |
| Headstand straight to single leg isolations | 2sets, 2 reps each leg alternating | Focus on keeping the leg that is up facing the ceiling where it is, while the other one goes down | |
| Video coming soon. But we believe in you! You got this! | Headstand - both legs down to parallel, straddle & back together to straight | 2sets, 1 rep | Focus on isolation. Use your hip flexors to move your legs and don't change the position of your spine. Go slow and controlled. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Kneeling Shrugs with Elastic | 3sets, 8 reps | Focus on pushing out as tall as you can and going down slow and controlled | |
| Back row with elastic | 3 sets, 8 reps | ||
| Wide Lat pulldown with elastic | 3sets, 8reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!