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Time to crush it!

Training Program

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!

General Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks45secQuick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly!
Valentines Day Special30secKeep 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 Plie4x each sideKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Runners Stretch Table30sec each sideAnterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Side Runners Stretch Table30sec each sideHips 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 Pancake45secOpen 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 Back2x5When you pull into the tuck your knees shoulder guide the movement. Coming back out should be the exact opposite.

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Kneeling Ground Clocks5x each side & each directionKeep your core engaged and hips and shoulders squared. Head is in a neutral position.
Upper Back Mobility Elbow Raises on Knees8x each sideHips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow.
Forearm Plank Trunk Rotations4x each sideStay stable and reach up towards the ceiling. Keep the weight equally between both feet.
Anterior Deltoid Raises with 2 Elastics6xPush up against the ekastic whilest pushing out against the second one. Keep your back straight and shoulders depressed.
Row - Rotate - Press6xFirst 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 Hands8xMake fists with your hands for warm up. Open your hands fully stretching the wide between each rep.
Prayer Pose Wrist Stretch8xPlace 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 Rotations6xRotate your wide spread hands infront of your chest towards the front and back.
Wrist Warm Upas neededStretch your wrists on the floor in all possible directions.
Wrist Push Ups2x4Gently 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!

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!
45 Handstand Single Leg Isolation1x2 each sideIsolate 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 Isolations2x2 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 Away2x3Start 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 Wall2x2Externally rotate your legs. Do not arch your abck. Do not sink into your shoulders!
Tuck Slides2x3Knees 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 Jumps1x5Start 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 Jump2x5Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together!

Conditioning

DemoExerciseReps/SetsHow to/Cues
2on2 Half Slide Away3x2If you do not have blocks place your hands on the floor as close to each other as possible!
Box Tuck Shrugs2x8Make 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 HSPU3xmax -2The 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 Elastic1x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
V-Up Combi with Block8xPass 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 Back2x30secQuick and dynamic movements. Lock your knees fully. Keep your core engaged.
Folded Knee Extension with Block2x8Keep 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 made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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