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! Also if you’d rather go through your program offline, download the pdf version here. Looking for your Dashboard? Find it here.
|Forehead to W||8x||Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.|
|Straight to W||8x||First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.|
|Back Extensions||8x||Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.|
|Arm Circles||10x each direction||Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.|
|Elbow Lifts||8x||Keep your forehead on the floor and interlock your fingers behind your head.|
|Tuck on Back||2x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|Wrist Warm Up||As needed||Stretch your wrists on the floor in all possible directions.|
Presses are a combination of compression mobility and strength, coordination and shoulder strength. Only by developing all aspects of the press simultaneously can you do efficient and healthy presses.
|Wall Walks||1x2||Look at your hands. Core engaged. Push out tall. Hands shoulder width apart|
|L single leg isolations||1x2 each elg||Isolation is key. Hips stay parallel and shoulders immobile|
|L single leg isolations, bring both legs back to the wall simultaneously||3x2|
|Lower to box||5x1||Find a box just high enough that you do not have to move your shoulders|
|Half Slide Away||3x3||Use only shoulder to initiate the movement|
|Bench Zombie Press||2x2|
|Bench Zombie to slow Lower||2x3||Hold just before touching the floor if possible|
|Take offs at wall with 2 blocks||2x3|
|Active sitting wide straddle||2x10||Elevate your hands on something slippery that is about the height of a yoga block.|
|Sitting leg raises||2x10|
|Press V Up Combi||1x10||One leg,one leg, both, both = 1 rep Back straight! Chest guides the movement!|
|Lying Quad stretch with yoga block||1set, 30sec each leg|
|Half split back knee bent hips by heel||30sec each leg|
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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