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||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.|
|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!|
|Straight to Straddle at Wall||1x4||Externally rotate your legs. Do not arch your abck. Do not sink into your shoulders!|
|Straddle Slide Away||3x2||Do not pike. Do not arch your back. Go slow and focus on perfect technique!|
|L Handstand Single Leg Isolation Shrugs||2x2 each leg||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.|
|Small Side Bends - Wall||2x2 each side||Start small and isolate the movement between the last rib and the hips. Keep both feet against the wall at all times. Keep the distance between the shoulders and the wall equal. Do not move your head or shift your gaze!|
|Vertical Block Walks in L||1x down up each side||Go slow and do only 1 movement at the time. Step downwards carefully to reduce the risk of injuries and eleavte your scapula fully after stepping up.|