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.
Enjoy! Also if you’d rather go through your program offline, download the pdf version here.
| Demo | Exercise | Video | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning | 1set, 8reps each side | Back long and straight!! | |
| Standing Active Pancake Warm Up | 10reps | Elongate your back! | |
| Do all exercises below on one side first and then on the oder | |||
| Runners Stretch with Foot Elevated on Yoga Block | 30sec | Keep back long | |
| Side Runners Stretch with Foot elevated on Yoga Block | 30sec | Keep back long | |
| Runners stretch lifts | 10reps | Keep back long | |
| Active Runners Stretch Rotations | 8reps | Keep back long | |
| Do all the exercises above one one side first, then change | |||
| Sitting One Legged Pike Stretch | 10reps each leg | ||
| Weighted Pancake Stretch on Bench | 40sec | ||
| Half Swimmer with Block | 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1set, 3reps | ||
| Tuck to Straight | 2sets, 2reps | Nothing but the knees moves. Keep the hips above the shoulders, lower back straight and scapular elevated | |
| Tuck to Straddle | 2sets, 2reps | Do not arch. Do not pike. Do not move your shoulders! | |
| Box Zombie Press | 1set, 2reps | Hands, shoulders and hips in 1 line when taking off | |
| Take offs from 1 block a wall | 1set, 4reps | The closer to the wall the better! | |
| Press from Floor | 3sets, 3reps | Focus on the technique we have been preparing the past 10 days! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bent Knee Stalder lifts on bench | 1set, 10reps | I want to see your neck and elbows. Shoulders down and biggest compression possible | |
| Stalder Lift offs From Floor Alternative: Stalder Lift offs from 1 block: | Stalder Lift Offs from Floor // Alternative: Stalder Lift offs from 1 Block | 3sets, 4-6reps | I want to see your neck and elbows. Shoulders down and biggest compression possible |
| Stalder Leg Lifts | 2sets, 10reps | ||
| Table Zombies | 2sets, 4-8reps | Compression! | |
| Press V-Up Combi | 1set, 12reps | Left, right, middle, middle → 1 rep |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cobra | 1set, 5reps & 10sec hold | Stretching for belly Keep shoulders low, open ches | |
| Lying Quad Stretch with Yoga Block | 1set, 30sec ech leg | Keep lower back engaged to really feel the stretch in your quad | |
| Pancake legs shoulder with feet flexed | 20sec middle & 20sec each leg | Belly button to floor. Back straight or even arched |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.