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
| 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 | 2x3 | 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 | 2x4 | 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 Single Leg Isolation Shrugs | 1x2 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. | |
| 45 Handstand Leg Isolations | 3x1 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! | |
| Slide Away | 2x3 | 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! | |
| Straddle Slide Away | 2x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Straddle | 2x2 | First 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 Together | 2x2 | First 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 Jumps | 2x5 | 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! | |
| Tuck to Straight | 4x total | Focus 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
| 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 |