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 | |
| Wrist Rotations | 10 each way | Build up to full range of motion | |
| Prayer Pose Stretch | Few reps | Go through these until wrists feel warm and ready | |
| Inverted Press Hold | 15 sec / 2x | Stack shoulders above arms. Gradually transfer weight onto arms and push the floor away |
Practice deliberately, your goal is to become a little bit better than yesterday. Pick one cue you want to focus on in each exercise and keep pushing.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2 reps x 2 | Slow & controlled. Keep elevating shoulders | |
| Wall Tuck Slides | 2 reps x 2 | Don't let your shoulders collapse at any time during this movement and keep your back straight | |
| Slide Aways | 2 reps x 2 | Movement is only happening in shoulder. Don't use hip to get away from wall | |
| Headstand - Tuck to Straddle to Tuck | 1 rep x 2 | Only your legs are supposed to move & should not affect rest of body | |
| Handstand Tuck Jump Up | 3 reps | Start on your knees and try to stack shoulder over hands |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!