Coaching Group - Wall To Free

Week 1 Day 4

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!


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


DemoExerciseReps/SetsHow to/Cues
W Back Pulls with Elastic8-12
Lower Body Lifts10Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
Upper Body Lifts8Head stays in neutral position. Do not arch back but lift entire back.
Lower Body Lifts on Stomach with Bent Knees10
Half Superman8Knees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center.
Bent Over Back Row with Elastic8-12
Sitting Posterior Deltoid Flies8-12


DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches2x10Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky2x10Straight up! Not in an angle. Stay in line!
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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.