General Warm Up
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 40sec | Quick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly! | |
| Plank Skiing | 40sec | Keep your shoulders engaged at all times. Hips stay low while swinging side to side. | |
| Half Wood Chopper | 12x | Knees locked. Back is straight. Look at hands guiding the movement up. | |
| Runners Stretch Table | 30sec each side | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Side Runners Stretch Table | 30sec each side | Hips and shoulders squared. Front leg locked and externally rotated. Anterior pelvic tilt with a sligthly arched back if possible. Pull your shoulderblades together in the back. | |
| Widest Pancake | 40sec | Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round. | |
| Middle Split with Both Knees Bent | 40sec | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. |
Specific Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate 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 W | 8x | First 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 Extensions | 8x | Start 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 Circles | 10x each direction | Isolate 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 Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
2 Arm Prep
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | 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! | |
| Lateral Leg Isolations from Straight - at Wall | 1x3 each leg alternating | Externally rotate the leg as soon as it moves. Do not move your shoulders or hips. Keep both perfectly centered and parallel towards the floor and each other. | |
| Slide Away | 2x3 | 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! | |
| Tuck to Straight & Tuck to Straddle | 2x2 each | Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else! | |
| Leg Circles - Straight Straddle Tuck | 1x2 | Keep elbows locked at all times. Do not round your lower back! | |
| Gaze Shifts | 2x3 each direction | Nothing moves but your gaze. Keep your scpula fully elevated, weight in the fingertips, core and glutes engaged. Look from 1 hand to the other. Go slow and controlled! Isolate the head! | |
| Miami Slide Away | 2x2 each side | Bend your block elbow sligthly so both scapula can be fully elevated and parallel to the floor. Start closer to the wall and do not pike your hips! |
Side Warm Up
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 5x each side | Hips parallel to floor. Core engaged. Shoulders down. Do not rotate. Imagine you are in a toaster and don't want to burn yourself. | |
| Kneeling Side Bends | 5x each side | Hips locked in place. Core engaged. Arms by ears. Shoulders down. | |
| One Legged Kneeling Side Bends | 5x each side | Keep the outside of the hip right above the bent knee. Externally rotate the straight leg so the knee faces towards the ceiling. Do not rotate. Push your bottom pit towards the front. | |
| Small Side Bends - Wall | 3x2 each side | Start small and isolate the movement between the last rib and the hips. Keep both feet against the wall at all times. Keep the distance between the shoulders and the wall equal. Do not move your head or shift your gaze! |
Conditioning
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| 2on2 Tuck Slides | 2x4 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| Extreme Half Slide Away | 2x2 | Slide your feet down the wall while moving the shoulders towards the front. Keep your scapula elevated and core engaged. Your entire body from shoulders to toes needs to stay in 1 straight line. Do not pike at the hips and do not arch your back. Point your feet on the wall and wear socks in the same color as the wall. | |
| Forearm Plank Walk Ups | 12x | Make sure to work both arms equally. Do not arch your back or pike at your hips! |
Post Workout Stretches
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Back of Shoulder Stretch | 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! | |
| Active Sphinx | 30sec hold | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Prep for Half Split | 30sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Half Split Side Bends | 30sec each side | Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side! | |
| Reverse Wrist Stretch | 30sec each side | Gently stretch the wrist back into the opposite direction that you just worked on. |
