3 Week - Intro to One Arm Handstand

Deload - Stretching and Conditioning

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.


Hamstring Warm Up

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10x
Walking Pike40sec
1 Legged Hamstring Stretch On Back20x & 10sec hold
Side Runners Stretch2x1min
Side Runners Stretch Pulses10x

Middle Split Stretches

DemoExerciseReps/SetsHow to/Cues
Hip Circles On Back10x
Deep Plie30sec
Low Lunge Bottom Swap10x
Lunge Side Bend40sec
Hip Opener10x
Diamond Frog1 min
Middle Split With Both Knees Bent arch round1 min
Assisted Middle Split Push Ups one Both Knees Bent10x
Middle Split with 1 Leg bent1 min
Middle Split1 min
Middle Split on back against wall with elastic behind the back1 min
Straight to Middle Split15x

Rehab Conditioning

DemoExerciseReps/SetsHow to/Cues
Upper Back Lifts10
Lower Body Lifts10
Half Super Man10 each side
Rounded Rehab Crunches10
Heels to Sky10

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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