Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Enjoy! Also if you’d rather go through your program offline, download the pdf version here. Want to head back to the FB Group? Find it here.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 8-12reps with a total of 2 sets of: → Front Flies in 5 Angles → Elastic Chest Push-Up 8-12reps with a total of 2 sets of: → Back Flies in 5 Angles → Upward External Rotations 10-15reps with a total of 3 sets of: → Internal Rotations 10-15reps with a total of 3 sets of: → Outwards External Rotations 8-12reps with a total of 2 sets of: → Bent Over Back Flies in 3 Positions | Elastic Warm-Up At Wall | As noted in drop-down | Click on the exercise name in the drop down to see video. |
| 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. Click on the exercise name in the drop down to see video. | |
| Other rehab exercises as needed | as needed | If you feel like you need to add others/do more - go for it! |
Prep Work
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| No Band Alternative | Standing Planche with elastic | 1set, 12-15reps | Shoulders down and front Wrist 45 degrees turned to the front |
| No band Alternative | Standing Planche hold with Elastic | 1set, 20sec | Shoulders down and front Wrist 45 degrees turned to the front |
| Standing Planche Push Up with Elastic | 2sets, 6-12reps | Keep shoulders down and in front whole time Extend elbow all the way through and push your shoulders even more in ever rep | |
| Planche Leans | 2sets, 6-12reps with 1 sec hold each | Core is tight! Hands turned out | |
| Scapular Planch Push Up with elevated feet | 2sets, 8-12reps | Core straight and engaged Extra slow and careful when lowering |
Actual Training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Lean Push Ups | 2sets, 6-8 reps | Ideally your hands are next to your hips | |
| Lean Push Up Rocking | 3sets, 8-12reps | Focus on going as far front as possible | |
| Downward HS Dog Downward HS Dog with Elevated Feet On Box Bottom Position Hold | HSPU Bottom Hold Leg Lifts (choose one progressions) | 3sets, 4 each side | If lifting feet off not possible hold bottom position only |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bent Over Back Row | 3sets, 8-12reps | With Elastic or weighted | |
| No band Alternative | Cross Pull Elastic Rehab | 2sets each side, 8reps | Shoulder stays down Elbow guides the movement |
| Back Shoulder Stretch | 2sets, 20sec each |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
No band alternative:
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Wrist are facing front (away from wall)
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups
Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band Alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Grab band with whole hand. Back of hand to back/away from wall.
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No band alternative:
Do: 10-15 reps with a total of 3 sets
Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
No Band alternative:
Do: 8-12 reps with a total of 2 sets
Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions
Can alternatively be done at a cable pully system with very little weight at the gym.
Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!
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.