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Coaching Group - Control Freak

Week 1 Day 6

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

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 CONDITIONING

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Scapular 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!
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!
Straddle Slide Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Straddle1x2First 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 to Legs Together1x2First 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.
2on2 Tuck Slides3x3If you do not have blocks place your hands on the floor as close to each other as possible!
2on2 Half Slide Away3x3If you do not have blocks place your hands on the floor as close to each other as possible!
Wall Walks2x4
Box Tuck Walk2x4Make 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!
Kneeling Shoulder Shrugs with Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Elastic Shoulder Shrug Holds2x20-40secLook at hands. Elbows locked. Hands shoulder width apart. Ears covered by shoulders!
Elastic Overhead Wrist Curls20x each side

CORE CONDITIONING

3 ROUNDS OF 
DemoExerciseReps/SetsHow to/Cues
Plank Walk Up20sec
Valentines Day Special20sec
Upper and Lower Body Lifts on Stomach20sec
Bird Dog20secHead in neutral position looking at floor. Keep shoulders and hips parallel to the floor and squared. Isolate the movement in the leg and opposite arm. Contract core muscles for stabilization.
Plank Skiing20sec
Half Superman20secKnees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center.

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.