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Coaching Group - Wall To Free LV 2

Week 2 Day 5

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!

LET’S GET SERIOUS!!


SHOULDER PREHAB

DemoExercise
Elastics - Front Flies in 5 Angles
8x each angle | 1 set
Elastics - Back Flies in 5 Angles
8x each angle | 1 set
Elastics - Outward External Rotations
8x each arm | 2 sets
Internal Shoulder Rotations with Elastic
8x each arm | 2 sets
Upwards External Shoulder Rotations with Elastic
8x each arm | 2 sets
Cross Pull Elastic Shoulder Rehab
8x each arm | 2 sets
Mobility Back Row
8x each arm | 2 sets

HANDSTAND TRAINING

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Scapular 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 Slides2x4Knees 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 Single Leg Isolation Shrugs1x2 each legElbows 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 Isolations3x1 each legFocus 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!
Slide Away2x3Start 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!
Straddle Slide Away2x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Straddle2x2First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance!
Straddle Slide Away to Legs Together2x2First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position.
Tuck Jumps2x5Start 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!
Tuck to Straight4x totalFocus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears!

POST WORKOUT STRETCHES

DemoExercise
Back of Shoulder Stretch at Wall
30sec each arm | 1 set
Active Sphinx
8x | 1 set
Hip Opener with Yoga Block on Stomach
30sec each arm | 1 set
Z-Stretch
30sec each arm | 1 set
Z-Stretch Side Bend
30sec each arm | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets
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Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Make sure there is 1 straight line connecting both shoulders and your working elbow. Keep your elbow on that line at all times and use it as an axis to rotate the forearm up. Keep your hips and shoulders squared.

Shoulders and hips are squared. Knees sligthly bent. Let your elbow guide the movement.

Core engages. Weight evenly on both feet

Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.

90 degrees angle in the knees. Keep both glutes and the floor and your hips and shoulders squared.

Do not rotate. Make sure your hips and shoulders stay squared!

Gently stretche the wrist back into the opposite direction that you just worked on.