Just keep at it!

Workout B

Warm Up

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. 

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Lifts8 repsLift elbows as high as you can
Knees to Chest2 reps x 2Keep back pressed against floor at all times
Open/Close Hands10-20 repsWork on extending fingers fully
Wrist Warm-UpFew reps eachGo through these until wrists feel warm and ready
Downward Dog Push Up5xElevate 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.

DemoExerciseReps/SetsHow to/Cues
Wall Walks2 reps x 2Slow & controlled. Keep elevating shoulders
Slide Aways2 reps x 2Movement is only happening in shoulder. Don't use hip to get away from wall
Tuck to Straight to Tuck2 rep Maintain shoulder elevation throughout the entire movement
Tuck to Straddle to Tuck2 repsStraddle as much as you comfortably can without letting your hips pike
Leg Circles2 repsDirection: Tuck - Straight - Straddle - Tuck
Leg Circles - Other Way2 repsDirection: Tuck - Straddle - Straight - Tuck
Deep Side Bends - Facing the Wall1set, 2-3 reps each sideSet 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 Wall4 repsWith legs together against a wall. Push up more as soon as you transfer weight onto one arm
Lateral Walks against Wall4 blocks, one wayWith legs together against wall. First shift weight onto new block, then slowly lift the other arm
Down/Up against Wall1x each sideWith legs together against wall. Think as if each step is a one arm hs. Don't just frantically reach for the floor/block
Abs for Press5 reps then 5 sec hold x 2Elongate back then lift legs as high as you can

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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