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. |
| Hip Circles on Back | 1x each leg, 7reps each directions | ||
| Lotus Wave Combinations | 1set, 10waves & 20sec each side | Try to get knees low and back nice and straight. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Split Middle Split | 1set, 10reps + 30sec hold | Weight in the middle between both legs | |
| Passe on Stomach | 1set, 8reps each side | ||
| Hip Opener | 1set, 8each side | ||
| Side Runner Stretch | 40sec each side | ||
| Middle Split with both knees bent | 40sec | Hips, knees in one line. Legs bent 90°. Use knees to push yourself lower into the ground | |
| Middle split push ups, both knees bent | 1set, 10reps | Hips & knees stay in one line | |
| Middle Split with 1 knee bent | 1set, 40sec | Straight leg is locked and engaged. Knee hip and ankle in one line. | |
| Middle Split | 1set, 40sec | Hips, knees, and ankles in one line. Legs straight and engaged! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Middle Split on Back | 1set, 10reps | ||
| Half Swimmer | 1set, 8reps | Upper body very straight when sitting. Back of knees touching floor. Kick/actively open legs. Arch back, squeeze shoulder blades. Stomach to floor first. Hands guide movement back up. Belly button on floor as long as possible | |
| Assisted Middle Split Push Ups with 1 Knee Bent | 1set, 8reps each side | Sound on for voice over. Keep hip knee and ankle of straight leg in line! | |
| Middle Split Kicks on Forearms | 1set, 10reps | ||
| Urinating Dog Combi | 1set, 10reps straight & 10reps bent knee |
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!!!