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!
|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||2x4||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.|
|Single Leg Tuck Slide||1x3 each leg alternating||Just like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands!|
|Lateral Leg Isolations from Straight - at Wall||1x3 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.|
|Half Slide Away||1x4||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 stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!|
|Slide Away||2x3||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!|
|Straight to Straddle at Wall||1x4||Externally rotate your legs. Do not arch your abck. Do not sink into your shoulders!|
|Straddle Slide Away||2x3||Do not pike. Do not arch your back. Go slow and focus on perfect technique!|
|L Handstand Single Leg Isolations||2x3 each leg alternating||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||2x1 each leg||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!|
|Wall Tuck Jump to Handstand||3x||Keep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible.|
|Tuck Jumps||2x5||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!|