Specific Warm Up

Rest between sets:Minimal
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	210		Straight Lift 1x6		Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
a	211		Back Lift with Hands by Hips 1x6		Keep your head in a neutral position as you lift your entire upper body off the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
a	212		Motor Bike Wrist Warm Up 1x10 each direction		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
a	213		Italian Wrist Curl 1x8		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your forearm around horizontal.
	214
b	215		W Lift 1x6		Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
b	216		Lying Rear Deltoid Fly 1x6		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
b	217		Hand Wrist Pass Through 1x5		Curl your fingers so your fingernails lay on top of another. Continue this movement pushing the fingers through until the back of your hands are connected. Return to your starting position using the same movement path. Apply pressure on your wrists the entire time by gently pushing your hands towards each other.
b	218		Forward Facing Wrist Stretch 1x20sec		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Gently move your shoulders towards the front on top of your fingers and beyond to load weight from your knees into your wrists. Go slow and only place as much pressure in your hands as you are comfortable with.
	219
c	220		Elbow Lift 1x8		Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
c	221		Arm Circle 1x12 each direction		Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
c	222		Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
c	223		Prayer Pose Rotation 1x6 each direction		Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
	224
d	225		Straight to W 1x8		On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
d	226		Back Extension 1x8		Then externally rotate your arms, 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. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
d	227		Reverse Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
d	228		Backward Facing Wrist Stretch 1x20sec		Place your hands shoulder width apart on the floor with your fingers pointing towards your knees! Start with your shoulders in front of your hands and lock out your elbows. With the entire palm of your hand on the floor slowly bring your shoulders back towards you to increase pressure and wrist extension for a gentle wrist and forearm stretch.
	229
e	230		Around the World on Stomach 1x10		Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
e	231		Forearm Plank Trunk Rotation 1x8 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line. Move slow and stay in control at all times!
e	232		Open Close Hands 1x10		Close your hands into tight wrists to mobilize your hands and stimulate blood flow. Squeeze tight when in the fist position and spread your fingers wide as you open your hands.
e	233		Salt Bae Wrist Curl 1x8		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your hips and shoulders perfectly squared and parallel to the floor.
	234
	235
f	236		Forehead to W 1x8		Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
f	237		Hand Raise over Hurdle on Stomach 1x8 each side		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
f	238		Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
f	239		Kneeling Elbow Rotation 1x10 each direction		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows! Rotate the pit of your elbows towards you and away from you as far as you can in each rep. Lean into your hands and keep your wrists under constant pressure.
	240
g	241		Push Up Y 1x6 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling. Keep your shoulders and hips immobile.
g	242		Swimming 1x20sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.
g	243		Surfer Wrist Warm Up 1x10		Spread your thumb and pinky finger wide towards the side whilst your remaining fingers fold into a fist. Rotate your hands fully intp internal and external rotation in each rep. Isolate the rotation into your wrist only keeping your elbow mostly stable.
g	244		Broom Lift 1x8		The weight should exit your fist on the pinky side. The longer and heavier the stick the harder this exercise gets. Whilst the goal is to challenge yourself this should not create discomfort. Always put form first and stay under control the entire time. Keep your hand by your side next to your body. Lock your elbow and relax your shoulders.

Skill Training

Rest Between Sets: As Needed
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	93		Half Superman 2x4 each side		Lock your knees and elbows fully. Lengthen before you lift. Push your feet and hands far away from your center. Lift your head with your upper body and gaze at your hands.
a	94		Push Up Lean 2x8		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
a	95		Supported Floor Crocodile - Elevated Hand 2x6sec		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs and spread your weight equally between them. Engage your entire body and transfer weight into your fingertips for control.
a	96		Supported Floor Crocodile 2x6 sec		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs and spread your weight equally between them. Engage your entire body and transfer weight into your fingertips for control.
	97
b	98		Superman 2x8		Squeeze for a moment on top of the lift. Lock your knees and elbows fully. Lift your head with your upper body and gaze at your hands.
b	99		Push Up Lean - Elevated Feet 2x8		Elevate your feet for increased pressure on your hands. Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
b	100		Supported Floor Crocodile 2x8 sec		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs and spread your weight equally between them. Engage your entire body and transfer weight into your fingertips for control.
b	101		Supported Floor Crocodile - Single Limb Lift 2x2 each limb		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs, elevate each and spread your weight equally to begin. Lift 1 limb at the time whilst staying in full control. Engage your entire body and keep your weight in your fingertips at all times. Analyze how the weight has to transfer in order to stay in control.
	102
c	103		Superman Straddle 2x8		Squeeze for a moment on top of the lift. Lock your knees and elbows fully. Lift your head with your upper body and gaze at your hands.
c	104		Forearm Planche Lean 2x8		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
c	105		Floor Crocodile Arm & Opposite Leg Take Off 2x3		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs, elevate each and spread your weight equally to begin. Lift the arm and opposite side leg at the same time. Engage your entire body and keep your weight in your fingertips at all times. Analyze how the weight has to transfer in order to stay in control.
c	106		Floor Crocodile Leg Take Off 2x4		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs, elevate each and spread your weight equally to begin. Lift both feet off by engaging your back. Engage your entire body and keep your weight in your fingertips at all times. Analyze how the weight has to transfer in order to stay in control.
	107
d	108		Swimming 2x30sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.
d	109		Planche Lean 2x8		Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
d	110		Floor Crocodile Arm & Same Leg Take Off 2x2		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs, elevate each and spread your weight equally to begin. Lift the arm and same side leg at the same time. Engage your entire body and keep your weight in your fingertips at all times. Analyze how the weight has to transfer in order to stay in control.
d	111		Floor Crocodile Take Off - Elevated Hand 2x2		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Slowly whilst staying fully in control lift the remaining 3 limbs off the floor simultaneously. Lean into your fingertips for control and engage your back to straighten out your body until parallel to the floor.
	112
e	113		Half Superman 2x6 each side		Lock your knees and elbows fully. Lengthen before you lift. Push your feet and hands far away from your center. Lift your head with your upper body and gaze at your hands.
e	114		Banded Elevated Planche Lean 2x8		Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
e	115		Supported Floor Crocodile - Single Limb Lift 1x3 each		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Fully extend your 3 limbs, elevate each and spread your weight equally to begin. Lift 1 limb at the time whilst staying in full control. Engage your entire body and keep your weight in your fingertips at all times. Analyze how the weight has to transfer in order to stay in control.
e	116		Floor Crocodile Take Off 2x8		Place the elbow as close to your center line as possible. Consider using chalk in case the elbow slide off. Slowly whilst staying fully in control lift the remaining 3 limbs off the floor simultaneously. Lean into your fingertips for control and engage your back to straighten out your body until parallel to the floor. When ready look towards the front and lift your limbs past parallel to create an arch.

Conditioning

Rest Between Sets: Minimal
Intensity: Elevated | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	92		Push Up - Bottom Hold 2x12sec		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Start with your shoulders protracted but allow your blades to moves freely during your push up. Keep your elbows close along your body they should stay on top of your wrists. Do not let them slide towards the back.
a	93		Plank Superman Combi 2x8		Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
a	94		Overhead Wrist Curl 2x10 each side		Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front. Open your hand every time your wrist moves into extension and fully close as you move into flexion. Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.
	95
b	96		Walking Lean Push Up - Negative on Knees 2x6		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. Before bending your arms place your knees on the floor. As you lower down your head and shoulders should travel in a vertical line. Hold the bottom position with your chest hovering off the floor before lifting your feet off the floor and walking back to the starting position. Externally rotate your hands to ease the pressure on the wrists.
b	97		Forearm Plank Slide with Roll 2x8		Only roll as far as you can control your body! Engage your core and create 1 straight line from your feet all the way through your neck.
b	98		Active Around the Sun on Stomach 2x8		Lift your upper body as high as possible in each rep whilst rotating the hands so the palms face the floor. Open your legs past hip width and keep our feet pointed on the floor the entire time. Keep your shoulders depressed, work the entire range of motion and fully relax your muscles between reps.
b	99		Wrist Push Up 2x8		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Engage your forearm muscles to move your wrist into flexion. The palm of your hands leaves the floor and your fingers are being pushed into extension. Go extra slow as you return to your starting position to avoid smashing into the floor. Only load as much weight into your hands as you can comfortably control!
	100
c	101		Lean Push Up - Bottom Hold 2x12sec		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. Keep your elbows close along your body. Externally rotate your hands to ease the pressure on the wrists.
c	102		Forearm Plank Walk Out 2x6		Engage your core and create 1 straight line from your feet all the way through your neck. Only walk as far as you can control the movement. Quality first!
c	103		Active Heel Touch on Stomach 2x8		Keep constant pressure. Do not relax your hands or legs on the floor between reps. Keep your shoulders depressed, lock your elbows and squeeze for a moment on top of every rep. Whist aiming with your hands for the heels you do not actually have to reach them.
c	104		Overhead Wrist Curl 2x10 each side		Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front. Open your hand every time your wrist moves into extension and fully close as you move into flexion. Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.
	105
d	106		Walking Lean Push Up - Negative 2x4		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. When bending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were lowering forward and down in a slightly diagonal line. Externally rotate your hands to ease the pressure on the wrists.
d	107		Valentines Day Walk Up Special 2x8		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
d	108		Superman Against Band 2x12		Lift both your arms and legs equally and as high as possible. Squeeze for a moment on top of the lift. Lift your head with your upper body and gaze at your hands.
d	109		Wrist Push Up 2x8		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Engage your forearm muscles to move your wrist into flexion. The palm of your hands leaves the floor and your fingers are being pushed into extension. Go extra slow as you return to your starting position to avoid smashing into the floor. Only load as much weight into your hands as you can comfortably control!
	110
e	111		Rocking Push Up 2x8		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. Keep your elbows close along your body. Externally rotate your hands to ease the pressure on the wrists.
e	112		Floor Crocodile Push Up 2x3 each side		As you bend the arm aim with the elbow as close to your center line as possible. Keep your core engaged, place your hips in a slight posterior pelvic tilt and spread your legs slightly past shoulder width apart. The majority of work should happen in your supporting arm. Use the opposite arm for support only.
e	113		Superman Zombie with Roll 2x6		Elevate your scapula and look at your hands as you lift your upper body. Protract your shoulders and flip your hips into a posterior pelvic tilt during the forearm plank. Use your lower back to pull your hips into an anterior pelvic tilt at the top of the zombie.
e	114		Overhead Wrist Curl 2x12 each side		Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front. Open your hand every time your wrist moves into extension and fully close as you move into flexion. Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

FINISH WORKOUT