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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

DemoExercise
Kneeling Ground Clocks
3x each side | 1 set
Upper Back Mobility Elbow Raises on Knees
8x each side | 2 sets
Forearm Plank Trunk Rotations
8x each side | 2 sets
Anterior Deltoid Raises with 2 Elastics
8x | 1 set
Row - Rotate - Press
6x each side | 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!
Half Slide Away1x3Start 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 Away3x2Start 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 Shrugs1x2 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.
L Walk Ups3x each sidePlace 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 Jumps3x each sideJump 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 Slides2x2Knees 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 Jump2x3Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together!
Partial Tuck Jumps2x3Start 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

DemoExercise
Static Biceps Shoulder Stretch
30sec each side | 1 set
Biceps Shoulder Stretch with Vertical Movements
8x each arm | 1 set
Active Sphinx
8x | 1 set
Half Split
30sec each side | 1 set
Half Split Side Bends
30sec each side | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets
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Keep your core engaged and hips and shoulders squared. Head is in a neutral position.

Hips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow.

Stay stable and reach up towards the ceiling. Keep the weight equally between both feet.

Push up against the elastic whilst pushing out against the second one. Keep your back straight and shoulders depressed.

First pull your elbow back in a horizontal line. Then rotate it hand up whilst keeping the elbow perfectly immobile. Finally extend the hand upwards constantly pushing back against the elastic. Use a weaker elastic with less pressure. Go slow and take it 1 movement at the time.

Keep your elbow locked and the entire palm of the hand connected with the wall. Your fingers are pointing towards your back. Isolate the stretch to feel it in your biceps and clavicle area.

Stretch a greater area with gentle up and down movements. Find the right position that stretches you and feels good.

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!

Gently stretche the wrist back into the opposite direction that you just worked on.