Here is the full workout. 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.|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Wall Walks||2x2||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!|
|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.|
|L Handstand Single Leg Isolations||2x2 each side||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||3x1 eachs side||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!|
|Slide Away||3x2||Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!|
|Box Tuck Single Leg Isolation||1x2 each leg alternating||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 Leg Isolation||2x1 each side||Focus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box!|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Partial Tuck Jumps||2x5||Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.|
|Tuck to Straight||5x total||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!|
|Tuck Jumps||10x total||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!|
|2on2 Half Slide Away||2x4||If you do not have blocks place your hands on the floor as close to each other as possible!|
|Walking Dead||2x20||Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!