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 |
|---|---|---|---|
| Shoulder Warm-Up on Floor | 8 reps each | see dropdown for videos/exercises | Do one - either this, or Elastic at Wall. Alternate between these each session. | |
| 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1set, 2 reps | Body is tight. Keep pushing the ground away & walk as close to the wall as you can | |
| Tuck Slides | 2sets, 4reps | Start with your quad-distance away from the wall. Keep Hips right on top of shoulders. Back is not arching, nor is it piking. Keep knees together and on the wall as long as possible. Slide out and into a tuck. | |
| Half Slide Away | 2sets, 3reps | Only shoulders initiate the motion | |
| 2on2 tuck slides | 3sets, 2 reps | Use 2 blocks or alternatively place your hands close to each other on the floor so the thumbs touch | |
| Vertical Walks in High Push Up | 1set, 1rep each side | Push out tall and keep the "free shoulder" low by your chin | |
| Vertical Walks in Downward HS Dog | 1set, 1rep each side | Push out tall and keep the free shoulder low as you shift over | |
| Vertical Walk in L | 2sets, 1rep each side | Feet on table. Not against the wall! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Push Ups in L Handstand with Feet on Table | 2sets, 8-12reps | Focus especially on the way down. Go slow. Protect your body at all times. Look at your hands. Elbows stay locked! | |
| No Band Alternative: | Posterior Deltoid Flies | 2sets , 8reps | |
| Biceps And Neck Stretch at the wall | 2sets, 20sec | Use wall bars, table or a counter. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
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.