General Warm Up
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 40sec | Quick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly! | |
| Plank Skiing | 40sec | Keep your shoulders engaged at all times. Hips stay low while swinging side to side. | |
| Half Wood Chopper | 12x | Knees locked. Back is straight. Look at hands guiding the movement up. | |
| Runners Stretch Table | 30sec each side | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Side Runners Stretch Table | 30sec each side | Hips and shoulders squared. Front leg locked and externally rotated. Anterior pelvic tilt with a sligthly arched back if possible. Pull your shoulderblades together in the back. | |
| Widest Pancake | 40sec | Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round. | |
| Middle Split with Both Knees Bent | 40sec | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. |
Specific Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
Wall Warm Up
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only! | |
| L Handstand Single Leg Isolations | 2x3 each leg | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| 45 Handstand Leg Isolations | 1x2 each leg first | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | |
| Tuck Slides | 2x3 | Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders. | |
| Tuck Take Off - Hold | 3x1 | Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more. | |
| Box Tuck Single Leg Isolation | 1x2 each leg | In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! | |
| Box Tuck Hover | 2x1 each leg | Make sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box. |
Freestanding Work
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck Jumps | 5x | Start with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The ony goal here is to align everything! | |
| Tuck to Straight | 3x | Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears! | |
| Slow Lower Through Tuck Planche | 3x | The slower the better. Keep your hands, shoulders and hips in one line for as long as possible! | |
| Straight Single Leg Isolations | 2x1 each leg | Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips! | |
| Swing Up to L | 2x each side | Weight in hands before you even start. Shoulders above hands. Swing hips and top leg right above. Do not bend the legs. Do not externally rotate. Do not bend your elbows! |
Post Workout Stretches
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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. |
