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.
|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.
|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!