1-1 Bhaveen workout – Coach Bachmann

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Gym 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.

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Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Forehead to W 1x8		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.
	Straight to W 1x8		On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. 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.
	Back Extension 1x8		Then externally rotate your arms, 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. 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!
	Elbow Lift 1x8		Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
	Elevated Handstand Engagement on Stomach 2x4		On the bottom end of the body the elevation should be on the quads just before the knees. 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.

Handstand

Demo	Exercise	Reps/Sets	How to/Cues
	Box Tuck Walk 1x2		Take small and controlled steps with your hands facing towards the front. Do not look at the box. Instead focus on a spot on the floor in between your hands. Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
	Box Tuck Single Leg Isolation 2x1 each side		Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
	L Handstand Walk - Feet on Box 2x2		Take small and controlled steps with your hands facing towards the front. Do not look at the box. Instead focus on a spot on the floor in between your hands. 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!
	Messy Tuck Wall Walk 2x2		Walk your hands towards the wall until your hands, shoulders and hips are aligned. Keep your knees bent and finish in a slight anterior pelvic tilt. Lock your elbows, elevate your scapula and look at the spot in between your hands.
	Wall Tuck Single Leg Extension to Handstand 2x2 each side		Fully lock your knee in each rep extending the leg up to align it with your already aligned hips, shoulders and hands. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Lock your elbows, elevate your scapula and look at the spot in between your hands.
	Wall Walk 3x2		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
	Single Leg Tuck Slide 2x1 each side		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
	Half Slide Away 2x2		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Keep your elbows locked and elevate your scapula fully at all times.

Unilateral Workout 1

Standing Single arm shoulder press (extend your not working hand out to side for balance)
3 sets – 12 reps each side

Single Arm TRY Row (Alternative can be single arm cable pulley row half kneeling or sitting)
3 sets – 8 reps each side none alternating

Single Arm Chest Press (flat bench, free hand out to side for balance)
3 sets – 12 reps each side

Hammer Curls (both arms work)
3 sets – 10 reps each side alternating

Stretched Single Arm Anterior Deltoid Raise on Cable Pulley (stand with back to cable pulley. attach the piece very low. get a stretch of the ant deltoid in the back. you do not need to raise until parallel)
3 sets – 8 reps each side none alternating

Rotational Core Finisher – 3 Rounds – Use Cable Pulley

Rest between sets: None
Intensity: Elevated

Demo	Exercise	Reps/Sets	How to/Cues
	Banded Wood Choppers 12x each side none alternating		Connect your hands in front of your chest and lock out your elbows. Hold the elastic band firmly with both hands and do not allow the position if your hands change in relation to the shoulders. Bend your knees slightly, keep your feet parallel to each other about hip wide apart and focus the movement into your shoulders only. Keep your scapula depressed and head in a neutral position rotating with the torso in each rep.
	Side Forearm Plank Raise 12x each side none alternating		Push up engaging your glutes and core muscles into a side plank with a straight line from your feet all the way to your neck. Keep your head in a neutral position looking straight towards the front.
	Compression Bird Dog 5x each side none alternating		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.

Unilateral Workout 2

Single arm lat pull down Half Kneeling on Cable Pulley
3 sets – 12 reps each side

Single Arm Incline Dumbbell Chest Press (free hand out to side for balance)
3 sets – 12 reps each side

Standing Hinged Single Arm Dumbbell Row (lean forward ligthly, stack your legs, place none working arm on quad of front leg)
3 sets – 8 reps each side none alternating

Lying Single Arm Triceps Skull Crusher (place the free hand on the triceps of the working arm for stability)
3 sets – 12 reps each side nine alternating

Stretched Lateral Deltoid Raises on Cable Pulley (attach cable pulley knee height next to you. free hand on cable pulley, working arm lightly bent)
3 sets – 10 reps each side nine alternating

Rotational Core Finisher – 3 Rounds – Use Cable Pulley

Rest between sets: None
Intensity: Elevated

Demo	Exercise	Reps/Sets	How to/Cues
	Russian Twist against Elastic 12x each side none alternating
	Side Forearm Plank Reach to Tap 8x each side none alternating		Reach with your top arm underneath yourself rotating your torso but keeping your hips stable and immobile. Focus on balance, stability and movement isolation as you tap your elbow towards your knee. Picture yourself in a toaster. You do not want to burn yourself! Place your feet on top of each other.
	Constant Pressure Chair on Back 5x each side none alternating		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.

Flexibility

Exercise	Reps/Sets	How to/Cues
Inchworm with Push Up	10x	Start with your feet hip width apart and your hands next to your hips. Keep your shoulders low. In the pushup position engage your core and create 1 straight line from your feet all the way through your neck. Touch your chest on the ground in each push up and keep your elbows close to your body. Stay strong and engaged as you walk your hands back and return to your standing position.
Walking Pike - Assisted	30sec	Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step. The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
Laying 1 Legged Hamstring Stretch - with Elastic	8x each side	Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards. Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high. Fully lock the knee in each rep and flex your foot. Keep your back straight and work on locking your opposite knee.
Laying 1 Legged Hamstring Stretch - Hold with Elastic	20sec each side	Fully lock your knee and pull the foot towards your face. Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee fully and make sure it points towards the ceiling. With every exhale slide into a deeper stretch.
Laying 1 Legged Hamstring Stretch - PNF with Strap	3x 4sec engage & 5sec relax	During the contraction phase of the exercise engage your hamstring gently by pushing the leg into the band. This should not create a strong visual change in position. Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise. Lock both of your knees and do not externally rotate your legs. Keep your hips and shoulders perfectly squared and parallel to the floor.
Active Runners Stretch Warm Up Taps	40 sec	Arch your back and focus on the anterior pelvic tilt first. As you come back up first extend the knee to gently build tension before raising the upper body. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee.
Runners Stretch - Assisted	40 sec	Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Alternating Plie	4x each side	Keep your hips low as you swap between the plie and the half kneeling position. Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after. In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet. Externally rotate your feet so that your toes point towards the outside.
Deep Plie - Chest to Wall	8x	Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards. Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
Dead Bug Circle	5x each direction	Draw big circles with your knees to create movement inside your hip joint. Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement. Hold your hips in a neutral position and keep your lower back on the floor at all times. Keep your shoulders depressed and squared with your hips.
Half Middle Split	8x each side	Keep both of your knees, shoulders, the standing foot and your hips in 1 line. Push your opposite hip down towards the heel of the standing foot. Move sideways only. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Hip Opener	8x each side	Start with both knees, your hips and the foot of the extended leg in 1 line. Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
Frog	30sec	Place both knees and your hips in 1 precise line. Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent. With every exhale slide into a deeper stretch.
Frog - PNF	3x 4sec engage & 5sec relax	During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch. Place both knees and your hips in 1 precise line. There should be rarely any visual movement during the engagement part of the exercise. Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles.
Middle Split on Back against Wall	40sec	Fully lock both knees. Engage your quads to protect your knees from injuries! Place your heels, the bottom of your knees and your seat bones against the wall. Keep your back straight and relax your head on the floor. Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.

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