Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 45sec | Quick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly! | |
| Valentines Day Special | 30sec | Keep your entire body close and parallel to the body. Heels together and do not allow your shoulder blades to stick out in the back! | |
| Alternating Plie | 4x each side | Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary! | |
| Runners Stretch Table | 30sec each side | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Side Runners Stretch Table | 30sec each side | Hips and shoulders squared. Front leg locked and externally rotated. Anterior pelvic tilt with a sligthly arched back if possible. Pull your shoulderblades together in the back. | |
| Widest Pancake | 45sec | Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round. | |
| Tuck to Straddle - On Back | 2x5 | When you pull into the tuck your knees shoulder guide the movement. Coming back out should be the exact opposite. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Kneeling Ground Clocks | 5x each side & each direction | Keep your core engaged and hips and shoulders squared. Head is in a neutral position. | |
| Upper Back Mobility Elbow Raises on Knees | 8x each side | Hips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow. | |
| Forearm Plank Trunk Rotations | 4x each side | Stay stable and reach up towards the ceiling. Keep the weight equally between both feet. | |
| Anterior Deltoid Raises with 2 Elastics | 6x | Push up against the ekastic whilest pushing out against the second one. Keep your back straight and shoulders depressed. | |
| Row - Rotate - Press | 6x | 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 ealastic with less pressure. Go slow and take it 1 movement at the time. | |
| Open Close Hands | 8x | Make fists with your hands for warm up. Open your hands fully stretching the wide between each rep. | |
| Prayer Pose Wrist Stretch | 8x | Place the plams of your hands against each other infront of your chest. Spread your fingers wide and push them down infront of your chest increasing pressure in each rep. | |
| Prayer Pose Wrist Stretch Rotations | 6x | Rotate your wide spread hands infront of your chest towards the front and back. | |
| Wrist Warm Up | as needed | Stretch your wrists on the floor in all possible directions. | |
| Wrist Push Ups | 2x4 | Gently push up and be extra gentle on the way back down. Imagine your wrists are made out of glass. Do not bang them into the floor! |
| 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! | |
| 45 Handstand Single Leg Isolation | 1x2 each side | Isolate the movement into 1 leg at the time. Align the working leg with the already perfectly aligned hands, shoulders & hips. Elevate your scapula fully at all times. Do not round your back or slip into a posterior pelvic tilt when you bring the leg back to the wall. | |
| 45 Handstand Leg Isolations | 2x2 each side | Focus 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 Away | 2x3 | 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! | |
| Straight to Straddle at Wall | 2x2 | Externally rotate your legs. Do not arch your abck. Do not sink into your shoulders! | |
| Tuck Slides | 2x3 | 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. | |
| Partial Tuck Jumps | 1x5 | 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. | |
| Wall Tuck Jump | 2x5 | Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 2on2 Half Slide Away | 3x2 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| Box Tuck Shrugs | 2x8 | Make sure your box is high enough so your back does not round. Look at your hands! Extra careful and slow on the way down to reduce the risk of injuries. Fully elevate your scapula in each rep. Cover your ears so you can not hear anything. | |
| Downward Dog HSPU | 3xmax -2 | The 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. | |
| Kneeling Shoulder Shrugs with Elastic | 1x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| V-Up Combi with Block | 8x | Pass the block from around the leg as high as possible from the outside. Keep your back straight, knees locked and do not externally rotate either leg. | |
| Sissors on Back | 2x30sec | Quick and dynamic movements. Lock your knees fully. Keep your core engaged. | |
| Folded Knee Extension with Block | 2x8 | Keep your back as straight as possible and lock 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. Place your hand further towards the front for increased difficulty |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!