Coaching Group - Wall To Free LV 2
Week 1 Day 3
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 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! | |
| 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. | |
| Slide Away | 2x2 | 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! | |
| 45 Handstand Leg Isolations | 3x1 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 | 3x 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 | 3x 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! | |
| Partial Tuck Jumps | 5x | Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down. | |
| 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! | |
| Downward Dog HSPU | 2x8-12 | The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back. | |
| Elastic HSPU | 1x15 | Look at your hands. Lock your elbows fully every time! do not arch your back! | |
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down |
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 |