fbpx
One Arm Academy Custom Lv 4

Workout B

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. Rest long enough between sets to be fresh but short enough not to get cold!

 

Next Level Drills!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Bent Knee Whindshield Wipers1x8
Kneeling Bent Elbow 1 Arms1x4 each sideKeep your shoulder up. Especially when moving the hand away from the imaginary floor!
Kneeling 1 Arms with elastic2x4 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!
Upper & Lower Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper Body Lifts On Side1x10 each side
Semi Superman1x5 each side
Half Snow Angel1x5 each side
Elastics - Front Flies in 5 Angles2x8-12 each
Hamstring Bridges1x8
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Back Flies in 5 Angles2x8-12 each

2 Arm Prep

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2 each
Leg Circles1x2 each direction
Straight Single Leg Isolation1x2 each side
Straight Leg Isolations1x1Left, Right, Both, Straddle
2on2 Tuck to Straight & Tuck to Straddle1x2 each
2on2 Leg Circles1x2 each direction

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
Sitting Side Bends1x4-6 each side
Deep Lunge Side Bends1x6 each side
Deep Side Bends - Freestanding2x3 each side
Miami Side Bends2x3 each side

ONE ARM Training

DemoExerciseReps/SetsHow to/Cues
Small Transfers2x2 each side
Miami Transfers2x2 each side
Miami Floor Combi 21x1 each side
Walk up & Down2x each side
Vertical Walks2x each side
Miami Outside Hold Legs Together2x
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle2x2 each sideMake sure to start in full straddle. Do not allow you rhips to move while you close your legs!

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! 

WordPress Lightbox

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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready