Coaching Group - Control Freak
Week 1 Day 3
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. Rest long enough between sets to be fresh but short enough not to get cold!
SHOULDER PREHAB
| Demo | Exercise | ||
|---|---|---|---|
| Kneeling Ground Clocks3x each side | 1 set | ||
| Upper Back Mobility Elbow Raises on Knees8x each side | 2 sets | ||
| Forearm Plank Trunk Rotations8x each side | 2 sets | ||
| Anterior Deltoid Raises with 2 Elastics8x | 1 set | ||
| Row - Rotate - Press6x each side | 2 sets |
HANDSTAND TRAINING
| Demo | Exercise | Reps/Sets | 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! | |
| Straight to Straddle at Wall | 1x3 | Externally rotate your legs. Do not arch your abck. Do not sink into your shoulders! | |
| Lateral Leg Isolations from Straight - at Wall | 2x2 each leg alternating | Externally rotate the leg as soon as it moves. Do not move your shoulders or hips. Keep both perfectly centered and parallel towards the floor and each other. | |
| Slide Away | 1x3 | 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! | |
| Slide Away to Straddle | 2x2 | First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance! | |
| Straddle Slide Away | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Straddle Slide Away to Legs Together | 2x2 | First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position. | |
| L Handstand Single Leg Isolations | 1x3 each leg alternating | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| L Walk Ups | 3x each side | Place 1 foot against the wall and keep your shoulders over the top of your hands at all times. Reach with the second foot towards the ceiling. Extend both knees as soon as possible to align your foot and hips with the already aligned shoulders and hands. | |
| L Float Ups | 3x each side | Exchange legs on the way up. First start by doing a slow stepping change. Later start to change legs more dynamically until you never have 2 feet on the wall at the same time. | |
| L Wall Jumps | 3x each side | Jump as direct as possible in the L single leg isolation position. Do not touch the wall with the top foot. Do not move your shoulders at all during this drill, Extend both knees right away! | |
| Swing Up to L | 3x 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! | |
| Downward Dog HSPU | 2xmax -2 | The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back. | |
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| Valentines Day Special | 2x40sec | Keep your entire body close and parallel to the body. Heels together and do not allow your shoulder blades to stick out in the back! | |
| V-Up Combi | 8x | Left, Right, Both, Both = 1 Rep. Knees locked, back straight! |
POST WORKOUT STRETCHES
| Demo | Exercise | ||
|---|---|---|---|
| Static Biceps Shoulder Stretch30sec each side | 1 set | ||
|
| Biceps Shoulder Stretch with Vertical Movements8x each arm | 1 set | ||
| Active Sphinx8x | 1 set | ||
| Half Split30sec each side | 1 set | ||
| Half Split Side Bends30sec each side | 1 set | ||
| Reverse Wrist Stretch20sec each hand | 2 sets |