Coaching Group - Wall To Free LV 2
Week 1 Day 2
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!
All About That TUCK
SHOULDER PREHAB
| 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 |
HANDSTAND TRAINING
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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! | |
| 45 Handstand Leg Isolations | 2x3 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! | |
| 45 Handstand Single Leg Tuck Slides | 2x2 each leg | Keep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position. | |
| Tuck Slides | 2x3 | 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. | |
| L Handstand Pulls | 2x2 | Start by aligning your shoulders over your hands. Use your back to pull your hips over your hands and shoulders. | |
| Tuck Take Off | 3x2 | Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more. | |
| Box Tuck Single Leg Isolation | 1x2 each leg | 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 Hover | 1x2 each side | Make sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box. | |
| Box Tuck Leg Isolation | 2x2 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! | |
| 2on2 Tuck Slides | 2x2 | If you do not have blocks place your hands on the floor as close to each other as possible! |
POST WORKOUT STRETCHES
| Demo | Exercise | ||
|---|---|---|---|
| Back of Shoulder Stretch at Wall30sec each arm | 1 set | ||
| Active Sphinx8x | 1 set | ||
| Hip Opener with Yoga Block on Stomach30sec each arm | 1 set | ||
| Z-Stretch30sec each arm | 1 set | ||
| Z-Stretch Side Bend30sec each arm | 1 set | ||
| Reverse Wrist Stretch20sec each hand | 2 sets |