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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bent Knee Whindshield Wipers | 1x8 | ||
| Kneeling Bent Elbow 1 Arms | 1x4 each side | Keep your shoulder up. Especially when moving the hand away from the imaginary floor! | |
| Kneeling 1 Arms with elastic | 2x4 each side | ||
| Keeling Shoulder Shrugs with elastic | 1x8 | Elbows locked. Look at hands at all times. Go slow and push as high as possible! | |
| Upper & Lower Body Lifts On Side | 1x10 each side | ||
| Lower Body Lifts On Side | 1x10 each side | ||
| Upper Body Lifts On Side | 1x10 each side | ||
| Semi Superman | 1x5 each side | ||
| Half Snow Angel | 1x5 each side | ||
| Elastics - Front Flies in 5 Angles | 2x8-12 each | ||
| Hamstring Bridges | 1x8 | ||
| 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. | |
| Cross Pull Elastic Shoulder Rehab | 2x8 each side alternating | ||
| Elastics - Upward External Rotations | 3x8 each side alternating | ||
| Elastics - Internal Rotations | 3x8 each side alternating | ||
| Elastics - Outward External Rotations | 3x8 each side alternating | ||
| Elastics - Back Flies in 5 Angles | 2x8-12 each |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 1x2 each | ||
| Leg Circles | 1x2 each direction | ||
| Straight Single Leg Isolation | 1x2 each side | ||
| Straight Leg Isolations | 1x1 | Left, Right, Both, Straddle | |
| 2on2 Tuck to Straight & Tuck to Straddle | 1x2 each | ||
| 2on2 Leg Circles | 1x2 each direction |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1-2x4-6 each side | ||
| Sitting Side Bends | 1x4-6 each side | ||
| Deep Lunge Side Bends | 1x6 each side | ||
| Deep Side Bends - Freestanding | 2x3 each side | ||
| Miami Side Bends | 2x3 each side | ||
| Miami Side Bends - 2 Blocks | 2x2 each side | This might be a progression for later |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Small Transfers | 2x2 each side | ||
| Miami Transfers | 2x2 each side | ||
| Miami Floor Combi 2 | 1x1 each side | ||
| Walk up & Down | 2x each side | ||
| Vertical Walks | 2x each side | ||
| Miami Outside Hold Legs Together | 2x | ||
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 2x2 each side | Make sure to start in full straddle. Do not allow you rhips to move while you close your legs! | |
| Elastic One Arm - Straddle Straight Straddle | 3x2 each side | This might also be a progression for later! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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.