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Coaching Group - Wall to Free

Week 1 Day 1

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

DemoExercise
Forehead to W
8x | 1 set
Straight to W
8x | 1 set
Back Extensions
8x | 1 set
Arm Circles
10x each direction | 1 set
Elbow Lifts
8x | 1 set
Active Arm Circles
10x each direction | 1 set

HANDSTAND TRAINING

DemoExerciseReps/SetsHow to/Cues
Push Up Walk Hands - Elevated Feet2x3Walk your hands towards your feet. Keep your shoulders over your hands at all times. Do not come through a downward dog position! Keep yur scapula elevated and bend your knees sligthly in case of reduced hamstring mobility.
Kneeling Shoulder Shrugs with Elastic2x6Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Wall Crow Single Leg Isolations2x2 each legStay close to the wall. Nothing moves but the working leg. Slide it up against the wall and extend the knee.
Wall Crow to Handstand1x each sideAfter extending both knees take a small step towards the wall with your hands to end up in a chest to wall handstand. Nothing but your feet is touching the wall! Look at your hands and elevate your scapula.
Wall Handstand Single Foot Isolations2x2 each footPoint1 foot a tthe time. Keep your ankles together. Do not move the leg! Nothing but the toes of the immobile foot touches the wall.
Single Leg Tuck Slide2x1 each sideJust like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands!
Wall Walks3x1Scapular 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!

POST WORKOUT STRETCHES

DemoExercise
Back of Shoulder Stretch at Wall
30sec each arm | 1 set
Active Sphinx
8x | 1 set
Half Split Prep
30sec each side | 1 set
Lotus Forward Stretch
30sec | 1 set
1 Legged Lotus Side Bend
30sec each side | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets
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Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.

First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.

Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs slightly for this exercise.

Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.

Keep your forehead on the floor and interlock your fingers behind your head.

Feet shoulder width apart. Keep your head in a neutral position.

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!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.

Heels as close as possible to the hips. Work on lengtheniing the spine not pulling down but towards the front.

Heel is as close as possible towards the hips. Straight knee is fully locked. Do not rotate your upper body. Stay in line and simply bend towards the side.

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