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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| 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. | |
| Upper Body Lifts On Side | 1x10 each side | ||
| Lower Body Lifts On Side | 1x10 each side | ||
| Upper & Lower Body Lifts On Side | 1x10 each side | ||
| Keeling Shoulder Shrugs with elastic | 1x8 | Elbows locked. Look at hands at all times. Go slow and push as high as possible! | |
| Kneeling 1 Arms with elastic | 2x4 each side | ||
| Kneeling Bent Elbow 1 Arms | 1x4 each side | Keep your shoulder up. Especially when moving the hand away from the imaginary floor! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back! | |
| Tuck slides | 1x4 | Do not pike. Do not arch! Push out tall. Your shoulders do not change angle! | |
| Slide Away | 1x3 | ||
| Tuck Straight tuck | 1x3 | ||
| Tuck Leg Isolation | 1x | Right, Left, Both = 1 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Narrow Miami Leg Circles | 1xeach side each direction | ||
| Miami Outside Hold - Baby Straddle - Freestanding | 1x5sec each side | ||
| Miami Outside Hold - Legs Together - Freestanding | 1x5sec each side | ||
| Miami Outside Hold - Full Straddle - Freestanding | 1x5sec each side | ||
| Miami Outside Transfers - Baby Straddle | 1x2 each side | ||
| Miami Outside Transfers - Legs Together | 1x2 each side | ||
| Miami Outside Transfers - Full Straddle | 1x2 each side | ||
| Miami Floor Combi Part II - Baby Straddle | 1x1 each side | ||
| Miami Floor Combi Part II - Legs Together | 1x1 each side | ||
| Miami Floor Combi Part II - Full Straddle | 1x1 each side | ||
| Stretched out Fingertip hold in L | 2x5sec each side | ||
| Kneeling Shoulder Shrugs with elastic | 2x6-8 |
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.