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
| 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 | 1sets, 6-12reps with 1 sec hold each | Core is tight! Hands turned out | |
| Scapular Planch Push Up with elevated feet | 1sets, 8-12reps | Core straight and engaged Extra slow and careful when lowering |
Straight Arm
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Alternative: Bench Planche Alternative with yoga blocks, books: | Handstand to Planche (Straddle or tuck) | 2sets of EITHER 4-6reps OR 8-12sec hold | Alternative: Bench Planche - choose one: 1. Straddle | 2. Advanced Tuck | 3. Tuck | Alternative 2 : Standing Planche with Elastic |
| Tuck Planche Switches | 2sets, 2x - Alternative Max -2sec | Middle → Side → Middle → Other Side → Middle = 1rep | |
| Static Straddle Planche Hold // Alternative: Static Tuck Planche Hold | 2sets, max | Lean forward until you are just about to fall over Keep your core super engaged |
Bent Arm
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Alternative: Lean Push Up Take Offs From Knees: | Lean Push Up Take Offs | 3sets,4reps | Focus on going as far front as possible. Don't jump off but really try to peel away your feet from the ground. |
|
Alternatives:
Downward HS Dog Downward HS Dog with Elevated Feet On Box Bottom Position Hold | Lower to Bent Arm Planche (Straddle or Legs Together) | 3sets, 1rep | Alternative: HSPU Bottom Hold Leg Lifts (choose one progressions) - 5reps each side |
Back Work
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Do 3 rounds/sets of 8-12reps each. Use small ankle weights if too easy! Click on the exercise name(if underlined) to open popup with video & alternatives
| Superset 1 | Use dropdown for reps & videos | Click on the exercise name (underlined) to open a pop up with videos! |
| Do 3 rounds/sets of 8-12reps each. Use small ankle weights if too easy! Click on the exercise name to open popup with video & alternatives | Superset 2 | Use drop down for sets & reps | Click on the exercise name to open a popup with videos. |
| Do 3 rounds/sets Use small ankle weights if too easy! Click on the exercise name to open popup with video & alternatives
| Superset 3 | Use dropdown for sets & reps | Click on the exercise name to open a popup with videos! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Back Flies with Elastic Deltoid Flies with Elastic | Back Flies with Elastic AND/OR Posterior Deltoid Flies with elastic | 2set, 8-12reps | Shoulders low Squeeze shoulder blades in back |
| Bent Over Back Row | 3set, 8-12reps | With elastic or weighted | |
| Cross Pull Elastic Rehab | 2sets each side, 8reps | ||
| Back Shoulder Stretch Biceps Neck Stretch | 1. Back shoulder stretch AND/OR 2. Biceps Neck Stretch | 1. 2sets, 20secs | 2. 2sets each side, 20sec |
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.
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.