Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Outward External Rotations | 3x8 each side alternating | ||
| Elastics - Internal Rotations | 3x8 each side alternating | ||
| Elastics - Upward External Rotations | 3x8 each side alternating | ||
| Cross Pull Elastic Shoulder Rehab | 2x8 each side alternating | ||
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. | |
| Mobility Back Row | 2x8 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Push Up | 3x max - 2 | ||
| Band Assisted Ring Dips | 2x6 | ||
| Elastic Handstand Push Ups | 3x8-12 | Look at your hands. Lock your elbows fully every time! do not arch your back! | |
| Ring Chest Flies on Knees | 2x6-8 | ||
| Band Assisted Pull Up | total of 6 | ||
| Narrow Back Row on Rings | 3x max - 2 | ||
| Bent Over Back Row with Elastic | 3x8-12 | Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body. | |
| Back Flies on Rings | 2x6-8 | ||
| Knee and Hip Raises | 2x max - 2 | ||
| Scapular Pull Ups | 2x6-10 | Elbows locked. Extra slow on the way back down |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.