Take your time going through the warm up. Explore the full range of motion available to you in these movements. If you need to add a few reps or exercises to feel ready, go for it.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Do 20 sec of each exercise, back to back | Germinator Heat-Up Routine | 3 Rounds | |
| 8-12reps with a total of 2 sets of: → Front Flies in 5 Angles → Elastic Chest Push-Up 8-12reps with a total of 2 sets of: → Back Flies in 5 Angles → Upward External Rotations 10-15reps with a total of 3 sets of: → Internal Rotations 10-15reps with a total of 3 sets of: → Outwards External Rotations 8-12reps with a total of 2 sets of: → Bent Over Back Flies in 3 Positions | Elastic Warm-Up At Wall | As noted in drop-down | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. | |
| Other rehab exercises as needed | as needed | If you feel like you need to add others/do more - go for it! | |
| Kneeling Shrugs with elastic | 1set, 12-15 reps | ||
| Kneeling one arms with elastic | 1set, 4reps each side | ||
| Bent Elbow 1 Arms with Elastic | 1set, 4reps each side | use elastic band - video shows without elastic! |
Learning one arm handstands takes time. In the beginning it is all learning how to develop a proper shoulder push and feel for position. Don’t rush through these exercises and take breaks as needed.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1set, 3 reps | Maintain Shoulder Elevation | |
| Slide Aways | 2sets, 3 reps | Use only shoulders to initiate the move |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight to Tuck | 2sets, 2reps | Focus on keeping shoulder elevation. Extend hips and knees simultaneously | |
| Straight Single Leg Isolations | 2sets, 2 reps | Lower each leg to parallel & back up |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Slide Away 2on2 | 2sets, 2 reps | Put 2 blocks side by side, then do a normal slide away. Initiate motion only in shoulder | |
| Deep Side bends on wall in full straddle | 1set, 3 reps | Do not put your hands too close to the wall | |
| Deep Side bends - freestanding in Full Straddle (alternatively on wall again) | 2sets,2reps each side | Quality much more important than depth |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Miami Transfers Freestanding in 1. Legs Together, 2. Legs Full Straddle | Each Position: 2sets, 2reps | Start with one hand on the block & one hand on the floor. Transfer over without extending your elbow or pushing out - simply shift opposite hip over shoulder If too hard, check out alternative exercise right in the next row. | |
| Miami Transfers Alternative: Miami Slide Aways on wall with Legs Together | 4sets, 2reps each side | One hand on block the other on the floor. Then regular slide away | |
| Vertical Walks on Wall with Legs Together | 2sets, 1 rep each side (down up, down up) | On the way up make sure to put the block really close & keep elbow bent until your opposite hip is fully over your shoulder. | |
| Lateral Walks on Wall with Legs Together | 2sets, 4 blocks there & back | Push out tall on two arms & even taller on one arm. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Stretched out Fingertip Holds in L Handstand | 2sets, 2x 5 sec each side | Feet on a desk or box and not against the wall! Video shows full handstand, please do them in L-Handstand!! | |
| Floating Zombies | 2sets, 4 reps | Try to jump back as slow as possible | |
| HSPU with elevated Feet | 2sets, 8 reps | Hips over shoulders!! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
No band alternative:
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Wrist are facing front (away from wall)
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band Alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.