Custom OAHS Program

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!


Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Lifts8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Hamstring Bridges1x8
Bent Knee Whindshield Wipers1x8
Half Snow Angel1x5 each side
Semi Superman1x5 each side
Upper Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper & Lower Body Lifts On Side1x10 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!
Kneeling 1 Arms with elastic2x4 each side
Kneeling Bent Elbow 1 Arms1x4 each sideKeep your shoulder up. Especially when moving the hand away from the imaginary floor!

2 Arm Prep

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2 each
Leg Circles1x2 each direction
Tuck Leg Isolations2xLeft, Right, Both
2on2 Tuck to Straight & Tuck to Straddle1x2 each
2on2 Leg Circles1x2 each direction

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
Sitting Side Bends1x4-6 each side
Deep Side Bends - Freestanding2x3 each side
Deep Side Bends - Top Leg Bent2x3 each side
Miami Side Bends - 2 Blocks2x2 each side
Elastic One Arm - Side Bends2x2 each side

ONE ARM Training

DemoExerciseReps/SetsHow to/Cues
Lateral Walks2x6 blocks there and back legs together and full straddle
Vertical Block Walks2x in Straddle & Legs Together
Stretched Out Fingertip - Holds2x10sec each side
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle2x3 each side
Elastic One Arm2x max clean hold each side Straddle & Legs together!
Elastic One Arm - Straddle Straight Straddle3x2 each side
Stretched Out Fingertip - Taps3x3 each side in full straddle
Jump to Miami Outside Hold - 2 Blocks3x each side

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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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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

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.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready