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Friday - Handstands & Flexibility

Mid Summer Giveaway - Friday

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.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Friday - Handstands & Flexibility

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks3x1Hands shoulder wide apart. Shoulders by ears. Elbows locked. Look at your hands. Feet are the only thing touching the wall!
L Single Leg Isolations3x1 each sideHands, shoulders and hips in 1 vertical line. Shoulders by ears. Elbows locked! Look at hands.
Box Tuck Walk2z2Box high enough so lower back does not round. Better too high than too low!
Half Slide Away3x3Shoulders move forward while feet slide down the wall. Do not arch back. Do not pike at hips!

Flexibility Training

DemoExerciseReps/SetsHow to/Cues
Half Middle Split8x each sideFloor knee and floor foot on 1 straight line. When bending into the stretch push the bent knee back
Hip Opener8x each sideKnee locked, foot pointed. Bring glutes and chest simoutaniously down towards the floor
Middle Split both Knees Bent40secKnees 90degrees bent. Feet pointed. Back straight and parallel to the floor. Elevate elbows/tummy with pillow etc if necessary
Straight to Middle Split8xKnees locked. Lower back connected to floor at all times!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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