Here is the full workout. 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.
Make sure to warm up well.
|Jumping Jacks||30sec||Quick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly!|
|Plie Jumps||30sec||Externally rotate your feet and legs. Push your knees towards the back and hips towards the front in your squat. Keep your core engaged and back straight.|
|Navy Push Up Jumps||30sec||Shoulders stay in front. Elbows are locked at all times. Keep your hips low and core engaged and straight.|
|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.|
|Arm Circles||8x 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.|
|Upper Body Lifts - Hands behind Head||8x||Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.|
|Single Leg V Ups||8x each leg||Reach tall first before reaching forward. Lock your knees and keep your back straight. Keep your scapula depressed. Show your long and proud neck|
|Prayer Pose Wrist Stretch||8x||Place the plams of your hands against each other infront of your chest. Spread your fingers wide and push them down infront of your chest increasing pressure in each rep.|
|Prayer Pose Wrist Stretch Rotations||4x each direction||Rotate your wide spread hands infront of your chest towards the front and back.|
|Wrist Warm Up||as needed||Stretch your wrists on the floor in all possible directions.|
|Push Up Walks - Feet elevated on 2 Blocks||1x2 walks||Walk your hands towards your feet. Keep your shoulders over your hands at all times. Do not come through a downward dog position! Keep yur scapula elevated and bend your knees sligthly in case of reduced hamstring mobility.|
|Wall Walks||2x2||Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!|
|45 Handstand Single Leg Isolation||2x2 each leg||Isolate the movement into 1 leg at the time. Align the working leg with the already perfectly aligned hands, shoulders & hips. Elevate your scapula fully at all times. Do not round your back or slip into a posterior pelvic tilt when you bring the leg back to the wall.|
|45 Handstand Leg Isolations||1x1 each leg||Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!|
|Elbow Taps at Wall||2x5 each side||Keep your core engaged and your feet in the same spot against the wall. Isolate the moving arm and elevate both scapula fully. Arm movements should be quick and precise|
|Elbow Taps in L||1x8 each side||Only allow your hips to swing sligthly. Keep your elbows locked and scapula elevated. Do not slip in an anterior or posterior pelvic tilt.|
|Push Up Shoulder Taps||1x10 each side||Only move the working arm. Everything else stays immobile. keep your core engaged!|
|Forearm Plank Scorpion||2x8 each side||Shoulders parallel to the floor and knees together. Do not push your hips up!|
|Hip Opener with Yoga Block on Stomach||30sec each side||Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.|
|Superman||20sec||Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.|
|Z-Stretch Side Bend||30sec each side||Do not rotate. Make sure your hips and shoulders stay squared!|
|Reverse Wrist Stretch||30sec each side||Gently stretche the wrist back into the opposite direction that you just worked on.|
|Back of Shoulder Stretch at Wall||30sec each side||Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!