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
| 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 CONDITIONING
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | 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! | |
| 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! | |
| Straddle Slide Away | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Straddle | 1x2 | 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 to Legs Together | 1x2 | 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. | |
| 2on2 Tuck Slides | 3x3 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| 2on2 Half Slide Away | 3x3 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| Wall Walks | 2x4 | ||
| Box Tuck Walk | 2x4 | 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! | |
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| Elastic Shoulder Shrug Holds | 2x20-40sec | Look at hands. Elbows locked. Hands shoulder width apart. Ears covered by shoulders! | |
| Elastic Overhead Wrist Curls | 20x each side |
CORE CONDITIONING
3 ROUNDS OF
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Plank Walk Up | 20sec | ||
| Valentines Day Special | 20sec | ||
| Upper and Lower Body Lifts on Stomach | 20sec | ||
| Bird Dog | 20sec | Head 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 Skiing | 20sec | ||
| Half Superman | 20sec | Knees & 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
| 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 |