| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | 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. | |
 | 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. | |
 | 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! | |
 | 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. | |
 | 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. | |
 | Behind the Back Wrist Curl 1x8 | Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other.Fully relax your hands back on the floor between reps. | |
 | Wall Walk 1x3 | Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
 | Lateral Leg Isolation from Straight at Wall 1x3 each side none alternating | Keep your elbows locked and elevate your scapula fully at all times.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
 | 45 Handstand Lateral Leg Isolation 2x2 each side | Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks! | |
 | Standing Stick Around The World Side Bend 6x each side | Isolate the side bend between your last rib and the hip bones.Look towards the front and reach with your top arm far over to the side. | |
 | Standing Side Bend - Elevated 4x each side | Place your hands overhead about shoulder wide apart.Isolate the side bend between your last rib and the hip bones.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back. | |
 | Side Angle Pose 15sec each side | Place your hand on the floor and push your knee against your triceps to help with alignment and rotation.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.Reach over far and stretch long whilst keeping your shoulder down. | |
 | Small Side Bend - Wall 2x2 each side none alternating | Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips. | |
 | Rounded Rehab Crunch 1x8 | Gently push your chin into your chest to round your upper back.Keep your shoulders down, elbows locked and do not use your arms for help.Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form. | |
 | Constant Pressure Chair on Back 1x4 each side | Extend the same side arm and leg simultaneously whilst keeping pressure between the opposite limbs.Keep your shoulders depressed and squared with your hips at all times.Suck your belly button in to collect your lower back with the floor. |