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Online Retreat

Thursday - More handstands!

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.
Make sure to warm up well. 

Morning Wake Up Booster

Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Handstand Warm Up

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2Scapular 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!
Single Leg Tuck Slide2x2 each sideJust like a regular tuck slide but pull down 1 leg at the time. Make sure your shoulders are covering your ears and that your hands, hips and shoulders stay squared at all times. Do not let the pressure of the leg push your shoulders away from the wall, keep your elbows locked and look at your hands!
L Handstand Single Leg Isolations1x2 each legElbows locked. Hands, shoudlers & hios in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
L Handstand Leg Isolations2x1 each sideFocus 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 Away1x3Start 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!
Straddle Slide Away2x2Do not pike. Do not arch your back. Go slow and focus on perfect technique!

Handstand training

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight1x3Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears!
Tuck to Straddle1x3Focus on your shoulders. Push out tall at all times and keep your elbows locked! Your knees should guide the movement from the tuck to the straddle. Skip the diamond pose!
Leg Circles - Straight Tuck Straddle1x2
Single Leg Circles from Straight2x2 each leg & each direction
2on2 Slide Away2x2Push out tall and keep your scapular elevated. Pull your knees down towards your chest. Here extend one knee at the time only. Keep your knees together and your weight in your fingertips!
2on2 Leg Circles2x2 each direction
Miami Slide Away2x2 each side
Miami Hold Narrow2x 10 sec each sideFloor hand almost touches the block. Block elbow bent. Shoulders and hips parallel to the floor!
Standing Side Bends2x3 each sideHips 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 Bends2x4 each sideHips locked in place. Core engaged. Arms by ears. Shoulders down.
Deep Side Bends - Wall3x2 each side

Conditioning

DemoExerciseReps/SetsHow to/Cues
2on2 Half Slide Away2x3If you do not have blocks place your hands on the floor as close to each other as possible!
2on2 Tuck Slides2x3If you do not have blocks place your hands on the floor as close to each other as possible!
Push Up Zombies2x5Initiate the movement by leaning the shoulders in front. When they can not move any further in front start pulling your hips up and bring the shoulders back at the same time. At the end your hips and shoulders should arrive on top of the hands at the same time!
Extreme Zombie2x5You can do more regular zombies instead!
Take offs at Wall from 1 Block2x3Up & Down + 1 rep!
Walking Dead3x10Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Sitting Wall Pancake Lifts2x8Back is straight. Hands close to the hips. Hips do not touch the wall!
Sitting Leg Lifts2x10 & 10sec holdStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!
V-Up Combi with Block10x each legPass the block from around the leg as high as possible from the outside. Keep your back straight, knees locked and do not externally rotate either leg.

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Half Split Back Knee Bent Against the Wall40sec each sideHalf Split Back Knee Bent Against the Wall
Back of shoulder stretch2sets, 20sec
Half Snow Angel Upper Body1set, 5reps each side
Reverse Wrist stretch30sec each side

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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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