Shoulder Prehab
Rest between sets: As Needed
Intensity: Light
workout_number | sort_number | Demo | Exercise | Reps/Sets | How to/Cues |
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beh | 10 | Row - Rotate - Press 1x6 each side | Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down. Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis. Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead. | ||
beh | 11 | Bent Over Thumbs Up Back Flies 1x12 | Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back. Rotate your hands so the thumbs are guiding the movement and the elastic is leaving your firsts on the pinky side. Exhale as you pull your arms back. | ||
beh | 7 | Overhead Triceps Extension Warm Up 1x12 each side | Allow your shoulder to move and elbow to flare naturally as your bend your arm. Engage your core to stabilize your position. Exhale as you extend the arm. Inhale on the way back. | ||
beh | 8 | Single Arm Overhead Arches 1x8 each side | Engage your core to stabilize your position. Minimize arching of the lower back. Lock your elbow and look at your hand. This is a core activation drill and not a back stretch. Do not bend too far towards the back! | ||
beh | 9 | Half Kneeling Single Arm Shoulder Press 1x8 each side | Stop lowering the arm with your elbow next to your shoulder and 90 degrees bent. Engage your core to stabilize your position. Exhale as you extend the arm. Inhale on the way back. |
Rest between sets: As Needed
Intensity: Light
workout_number | sort_number | Demo | Exercise | Reps/Sets | How to/Cues |
---|---|---|---|---|---|
b e h k | 6 | Kneeling Shoulder Shrug with Elastic 1x12 | Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter! | ||
b e h k | 7 | Active Back to Wall Shoulder Opener with Foam Roller 1x12 | Engage your core and avoid arching your back as good as you can! Look at your hands and keep them around shoulder width apart. | ||
b e h k | 8 | Boat to Superman Side Roll 2x4 each direction | Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position but pull it back slightly as you roll onto your stomach. Engage your entire body from hands to toes. | ||
b e h k | 9 | Single Leg Straight to L to Straddle on Back 2x3 each side alternating | Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill. Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. |
Rest between sets: As Needed
Intensity: Light
Technique Training
Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on form
workout_number | sort_number | Demo | Exercise | Reps/Sets | How to/Cues |
---|---|---|---|---|---|
b | 25 | Wall Walk 2x3 | Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest. | ||
b | 26 | Tuck Slide 1x4 | Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands. | ||
b | 27 | Lateral Leg Isolation from Straight at Wall 1x3 each leg alternating | Keep your elbows locked and elevate your scapula fully at all times. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest. | ||
b | 28 | Straddle Slide Away 1x4 | Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Keep your elbows locked and elevate your scapula fully at all times. | ||
b | 29 | Straddle Slide Away to Legs Together 1x3 | Engage your glutes whilst closing your legs to avoid piking at the hips. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Keep your elbows locked and elevate your scapula fully at all times. | ||
b | 30 | Straddle Slide Away to Straight to Straddle 2x2 | When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! | ||
b | 31 | L Handstand Single Leg Isolation 1x3 each leg alternating | With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | ||
b | 32 | L Handstand Leg Isolation 1x2 each leg first | If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | ||
b | 33 | Slide Away Wall Tap 2x2 each leg | You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly. Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight. Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall. | ||
b | 34 | Wall Take Off to Tuck to Straddle to Tuck 1x2 | Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Lift your legs. Do not let them hang behind in a pancake and drag you down. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. | ||
b | 35 | Wall Take Off Leg Circle - Straddle Tuck Straight 3x1 | Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill. Hold each position for at least a short moment and bring your body to a visual stop of movement. Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. | ||
b | 36 | Jump to Tuck to Straight 1x | Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! | ||
b | 37 | Straight to Straddle to Straight 2x2 | When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! | ||
b | 38 | Straight to Tuck to Straight 3x | Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. |
Rest between sets: 1-3min
Intensity: Elevated