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!

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SHOULDER PREHAB

DemoExercise
Kneeling Ground Clocks
3x each side | 1 set
Upper Back Mobility Elbow Raises on Knees
8x each side | 2 sets
Forearm Plank Trunk Rotations
8x each side | 2 sets
Anterior Deltoid Raises with 2 Elastics
8x | 1 set
Row - Rotate - Press
6x each side | 2 sets

HANDSTAND TRAINING

DemoExerciseReps/SetsHow to/Cues
Wall walks2x3Scapular 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 Wall1x3Externally rotate your legs. Do not arch your abck. Do not sink into your shoulders!
Lateral Leg Isolations from Straight - at Wall2x2 each leg alternatingExternally 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 Away1x3Start 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 Straddle2x2First 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 Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Straddle Slide Away to Legs Together2x2First 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 Isolations1x3 each leg alternatingElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
L Walk Ups3x each sidePlace 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 Ups3x each sideExchange 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 Jumps3x each sideJump 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 L3x each sideWeight 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 HSPU2xmax -2The 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 Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Valentines Day Special2x40secKeep 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 Combi8xLeft, Right, Both, Both = 1 Rep. Knees locked, back straight!

POST WORKOUT STRETCHES

DemoExercise
Static Biceps Shoulder Stretch
30sec each side | 1 set
Biceps Shoulder Stretch with Vertical Movements
8x each arm | 1 set
Active Sphinx
8x | 1 set
Half Split
30sec each side | 1 set
Half Split Side Bends
30sec each side | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets
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Keep your core engaged and hips and shoulders squared. Head is in a neutral position.

Hips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow.

Stay stable and reach up towards the ceiling. Keep the weight equally between both feet.

Push up against the elastic whilst pushing out against the second one. Keep your back straight and shoulders depressed.

First pull your elbow back in a horizontal line. Then rotate it hand up whilst keeping the elbow perfectly immobile. Finally extend the hand upwards constantly pushing back against the elastic. Use a weaker elastic with less pressure. Go slow and take it 1 movement at the time.

Keep your elbow locked and the entire palm of the hand connected with the wall. Your fingers are pointing towards your back. Isolate the stretch to feel it in your biceps and clavicle area.

Stretch a greater area with gentle up and down movements. Find the right position that stretches you and feels good.

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!

Gently stretche the wrist back into the opposite direction that you just worked on.