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Coaching Group - Wall To Free

Week 1 Day 2

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
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 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.
L Handstand Single Leg Isolation Shrugs2x1 each sideElbows 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.
Half Slide Away2x2Start 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!
Single Leg Tuck Slide1x2 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 Walks2x2Scapular 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
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.