Take your time going through the warm up. Explore the full range of motion available to you in these movements. If you need to add a few reps or exercises to feel ready, go for it.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Elbow Lifts | 8 reps | Lift elbows as high as you can | |
| Knees to Chest | 2 reps x 2 | Keep back pressed against floor at all times | |
| Open/Close Hands | 10-20 reps | Work on extending fingers fully | |
| Wrist Warm-Up | Few reps each | Go through these until wrists feel warm and ready | |
| Downward Dog Push Up | 5x | Elevate shoulder blades - imagine squeezing your ears with your shoulders |
The OAHS is an incredibly rewarding, yet challenging skill to learn. When it comes to transferring all weight onto one hand you’ll want to push & elevate your shoulder blades even more than in the two arm, all while not retracting the shoulder of the non weight-bearing arm. Don’t rush through these exercises and take breaks as needed.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2 reps x 2 | Slow & controlled. Keep elevating shoulders | |
| Slide Aways | 2 reps x 2 | Movement is only happening in shoulder. Don't use hip to get away from wall | |
| Tuck to Straight to Tuck | 2 rep | Maintain shoulder elevation throughout the entire movement | |
| Tuck to Straddle to Tuck | 2 reps | Straddle as much as you comfortably can without letting your hips pike | |
| Tuck to Single Leg Extensions | 2 reps | In tuck position straighten one leg at a time. Don't let your shoulders sink in as you straighten the leg | |
| Deep Side Bends - Facing the Wall | 1set, 2-3 reps each side | Set up facing the wall in full straddle position. Focus on going to your max range of motion without letting your hips pike! Push out tall, and push out even taller as your leg is moving towards the floor. Essentially shoulder position should not change. Don't sacrifice form for depth! | |
| Weight Transfers on Wall | 4 reps | With legs together against a wall. Push up more as soon as you transfer weight onto one arm | |
| Lateral Walks against Wall | 4 blocks, one way | With legs together against wall. First shift weight onto new block, then slowly lift the other arm | |
| Down/Up against Wall | 1x each side | With legs together against wall. Think as if each step is a one arm hs. Don't just frantically reach for the floor/block | |
| Back Warm Up | until warm | Do a few sets of cobras & bridges to warm up your back for mexican hs prep | |
| Mexican Hs Preparation | 2 reps x 3 | Find a distance/depth that works for you and build up over time. Back to wall, hands touching the wall and back up |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!