Coaching Group - Wall To Free

Week 2 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!

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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 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!
L Handstand Single Leg Isolation Shrugs2x2 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.
45 Handstand Leg Isolations3x1 each sideFocus 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!
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!
Box Tuck Walk1x3Make 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 Isolation2x2 each sideIn 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 Hover FILM THIS DRILL TODAY3x1 each sideMake sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box.

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.