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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Assisted 1 Legged Pike Stretch | 30sec each side | Legs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings! | |
| Active Runners Stretch | 12x each side | Lock your knee fully every time and pull the toes of your front foot towards your face. Work on arching your back and your anterior pelvic tilt! | |
| Half Middle Split | 8x each side | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Hip Opener | 10x each side | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor |
Demo Exercise Reps/Sets How to/Cues
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.
Wrist Warm Up As needed Stretch your wrists on the floor in all possible directions.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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! | |
| Tuck Slides | 2x3 | Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders. | |
| 45 Handstand Single Leg Isolation | 2x2 each side | 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 | 2x1 each side | 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! | |
| Half Slide Away | 1x3 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders! | |
| Slide Away | 2x2 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| Wall Tuck Jump | 6x | Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Dead | 2x10 | Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top! | |
| Zombie | 2x4 | Start in a push up position with your hands under your shoulders, elbows locked and core engaged. Lean your shoulders to the front. When they can not travel any further start pulling your hips up and eventually bring your shoulders back. Ideally your hands, shoulders and hips are in 1 straight line at the end! | |
| Kneeling Shoulder Shrugs with Elastic | 2x12 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sissors on Back | 2x30sec | Quick and dynamic movements. Lock your knees fully. Keep your core engaged. | |
| Handstand Dog Circles | 2x8 each side & each direction | Keep your hips and shoulders squared. Keep even weight on both hands. Fully lock your knee and externally rotate the working leg. Keep the center of the circle parallel to the floor | |
| Knee Extensions on Stomach | 2x10 | Lock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep. | |
| V-Up Combi | 6x | Left, Right, Both, Both = 1 Rep. Knees locked, back straight! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!