Coaching Group - Wall To Free
Week 2 Day 3
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
| Demo | Exercise | ||
|---|---|---|---|
| Kneeling Ground Clocks3x each side | 1 set | ||
| Upper Back Mobility Elbow Raises on Knees8x each side | 2 sets | ||
| Forearm Plank Trunk Rotations8x each side | 2 sets | ||
| Anterior Deltoid Raises with 2 Elastics8x | 1 set | ||
| Row - Rotate - Press6x each side | 2 sets |
HANDSTAND TRAINING
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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! | |
| Half Slide Away | 1x3 | Start 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! | |
| Slide Away | 3x2 | Start 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 take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side | Elbows 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. | |
| L Walk Ups | 3x each side | Place 1 foot against the wall and keep your shoulders over the top of your hands at all times. Reach with the second foot towards the ceiling. Extend both knees as soon as possible to align your foot and hips with the already aligned shoulders and hands. | |
| L Wall Jumps | 3x each side | Jump as direct as possible in the L single leg isolation position. Do not touch the wall with the top foot. Do not move your shoulders at all during this drill, Extend both knees right away! | |
| 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. | |
| Wall Tuck Jump FILM THIS DRILL TODAY | 2x3 | Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together! | |
| Partial Tuck Jumps | 2x3 | Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down. |
POST WORKOUT STRETCHES
| Demo | Exercise | ||
|---|---|---|---|
| Static Biceps Shoulder Stretch30sec each side | 1 set | ||
|
| Biceps Shoulder Stretch with Vertical Movements8x each arm | 1 set | ||
| Active Sphinx8x | 1 set | ||
| Half Split30sec each side | 1 set | ||
| Half Split Side Bends30sec each side | 1 set | ||
| Reverse Wrist Stretch20sec each hand | 2 sets |