Here is the full workout. 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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Burpee | 30sec | Good ol' burpee. Enjoy! Be gentle on your wrists and akles. | |
| Mountain Walkers | 30sec | Walk both feet up and back down. Lift your knees as high as possible towards your chest. Do not push your hips up. | |
| Alternating Lunge Push Ups | 30sec | Go slow and start by getting the coordination right. Keep your heel on the floor during the deep lunge. Hips & Shoulders are parallel to the floor the whole time. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Outward External Rotations | 8x each side | Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip. | |
| Upwards External Shoulder Rotations with Elastic | 8x each side | Make sure there is 1 straight line connecting both shoulders and your working elbow. Keep your elbow on that line at all times and use it as an axis to rotate the forearm up. Keep your hips and shoulders squared. | |
| Upper Body Lifts - Hands behind Head | 8x | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| V Up Arm Pulses | 30sec | Knees locked! Core is engaged! Nothing but the arms move! | |
| Prayer Pose Wrist Stretch | 8x | Place the plams of your hands against each other infront of your chest. Spread your fingers wide and push them down infront of your chest increasing pressure in each rep. | |
| Prayer Pose Wrist Stretch Rotations | 4x each direction | Rotate your wide spread hands infront of your chest towards the front and back. | |
| Wrist Warm Up | as needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only! | |
| 45 Handstand Leg Isolations | 2x2 each side | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | |
| Slide Away | 1x2 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| Slide Away - Roll | 2x | Keep your hips and core perfectly straight during the slide away. Hold your hanstand before you roll. Please make sure yo use a thick mat! | |
| Slide Away - 2 Steps - Roll | 2x | Focus on your slide away first. Hold your straight handstand before you take your first step. Lean towards the front only sligthly. Do not try to run! Please make sure yo use a thick mat! | |
| Elbow Taps at Wall | 1x12 | Keep your core engaged and your feet in the same spot against the wall. Isolate the moving arm and elevate both scapula fully. Arm movements should be quick and precise | |
| Push Up Shoulder Taps | 1x20 | Only move the working arm. Everything else stays immobile. keep your core engaged! | |
| Plank Skiing | 2x30sec | Keep your shoulders engaged at all times. Hips stay low while swinging side to side. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Split Prep | 30sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Active Sphinx | 20sec | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Lotus Wave Combi | 8 waves & 30sec each side | After ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front. | |
| Reverse Wrist Stretch | 30sec each side | Gently stretche the wrist back into the opposite direction that you just worked on. | |
| Back of Shoulder Stretch at Wall | 30sec each side | Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!