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!|
|Single Leg Tuck Slide||2x2 each side||Just 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!|
|Tuck Slides||2x2||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.|
|Box Tuck Walk||2x2||Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!|
|Box Tuck Single Leg Isolation||2x1 each side||In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!|
|Box Tuck Shrugs||2x8||Make sure your box is high enough so your back does not round. Look at your hands! Extra careful and slow on the way down to reduce the risk of injuries. Fully elevate your scapula in each rep. Cover your ears so you can not hear anything.|
|Standing Pike Planche Leans||2x4||The smaller the distance between your hands and your feet the harder this gets. Always look at your hands! Round your upper back. Imagine someone is pulling your upper body towards the front on the way back. Externally rotate your hands and feel pressur eon your thumbs the entire time.|
|Kneeling Shoulder Shrugs with Elastic||2x8||Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down|
|Rocking Boat Abs||1min||In order to create a smooth rocking movement you need to evently round your back. Elevate your scapula and cover your ears. Keep your knees locked and feet together.|