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!
Amazing job in general. Small things to pay extra attention to:
You are doing great so far. You have created a very solid base. It will be beautiful to watch you grow and learn pretty much any skill you want!
Please reach out at any time and let me help you when and where ever I can!
|Forehead to W||8 reps||Go slow and focus pulling shoulder blades together|
|Straight to W||8 reps||Actively keep lifting arms up on Y-Raises|
|Back Extensions||8 reps||Initiate lift by externally rotating your arms until thumb is facing the ceiling|
|Arm Circles||8 per direction||Extend arms to the side and create small circular movements|
|Elbow Lifts||8 reps||Lift elbows as high as you can|
|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.|
|Bent Knee Whindshield Wipers||1x8|
|Half Snow Angel||1x5 each side|
|Semi Superman||1x5 each side|
|Upper Body Lifts On Side||1x10 each side|
|Lower Body Lifts On Side||1x10 each side|
|Upper & Lower Body Lifts On Side||1x10 each side|
|Keeling Shoulder Shrugs with elastic||1x8||Elbows locked. Look at hands at all times. Go slow and push as high as possible!|
|Kneeling 1 Arms with elastic||2x4 each side|
|Kneeling Bent Elbow 1 Arms||1x4 each side||Keep your shoulder up. Especially when moving the hand away from the imaginary floor!|
|Tuck to Straight & Tuck to Straddle||1x2 each|
|Leg Circles||1x2 each direction|
|Tuck Leg Isolations||2x||Left, Right, Both|
|2on2 Tuck to Straight & Tuck to Straddle||1x2 each|
|2on2 Leg Circles||1x2 each direction|
|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|
|Small Transfers||2x2 each side|
|Lateral Walks||2x||6 blocks there and back legs together and full straddle|
|Stretched Out Fingertip - Holds||3x5sec each side|
|Elastic One Arm||4x max clean hold each side|
|Stretched Out Fingertip - Taps||3x3 each side|
|Vertical Wall Walks with Block on Side||2x2 (down up, down up)||Legs together|
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.
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.