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Coaching Group - Wall To Free

Week 2 Day 6

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

TECHNIQUE 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 Shoulder Corrections1x3Moving your shoulders back and forth towards and away from the wall. Focus on finding the spot when your hands, shoulders and hips are perfectly aligned! In the position push your glutes towards the ceiling.
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!
Slide AwayStart 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!

HSPU CONDITIONING – 3 ROUNDS

Max reps per exercise. Do not rest between exercises. Rest 3min between rounds.
DemoExerciseReps/SetsHow to/Cues
Downward Dog HSPUmaxThe path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back.
Elastic HSPUmaxLook at your hands. Lock your elbows fully every time! do not arch your back!
Kneeling Shoulder Shrugs with ElasticmaxLook at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

CONDITIONING 16-12-8

Do not rest between exercises.
DemoExerciseReps/SetsHow to/Cues
Walking Dead16xLean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Chest to Wall Shoulder Lifts16xPush your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Knee Extensions on Stomach16xLock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.
Walking Dead12xLean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Chest to Wall Shoulder Lifts12xPush your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Knee Extensions on Stomach12xLock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.
Walking Dead8xLean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Chest to Wall Shoulder Lifts8xPush your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Knee Extensions on Stomach8xLock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.

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.