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!
Demo | Exercise | ||
---|---|---|---|
Elastics - Front Flies in 5 Angles8x each angle | 1 set | |||
Elastics - Back Flies in 5 Angles8x each angle | 1 set | |||
Elastics - Outward External Rotations8x each arm | 2 sets | |||
Internal Shoulder Rotations with Elastic8x each arm | 2 sets | |||
Upwards External Shoulder Rotations with Elastic8x each arm | 2 sets | |||
Cross Pull Elastic Shoulder Rehab8x each arm | 2 sets | |||
Mobility Back Row8x each arm | 2 sets |
Demo | Exercise | Reps/Sets | How to/Cues |
---|---|---|---|
Crow Walk Away | 2x each leg | Walk away from the wall after the chest to wall handstand. Skip the wall crow position on the way down and take at least 6 steps with your hands. | |
Box Tuck Walk | 1x3 | 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! | |
Box Tuck Single Leg Isolation | 1x2 each side | In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! 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! | |
Box Tuck Leg Isolation | 3x1 each side | Focus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box! | |
Wall Tuck Jump | 5x | Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together! | |
Tuck Jumps | 5x | 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! | |
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. | |
L Handstand Single Leg Isolation Shrugs | 1x2 each side | Elbows locked. Hands, shoulders & hips in 1 line. Bring your foot right above and push tall from your shoulders to visually get taller. Now hold this newly gained height whilst bringing the leg back to the wall slowly. | |
45 Handstand Leg Isolations | 2x1 each side | 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! | |
L Walk Ups | 2x 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 Wall Jumps | 2x 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! |