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.
|Elastics - Front Flies in 5 Angles||2x8-12 each|
|Elastics - Back Flies in 5 Angles||2x8-12 each|
|Elastics - Outward External Rotations||3x8 each side alternating|
|Elastics - Internal Rotations||3x8 each side alternating|
|Elastics - Upward External Rotations||3x8 each side alternating|
|Cross Pull Elastic Shoulder Rehab||2x8 each side alternating|
|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.|
|Mobility Back Row||2x8 each side|
|Wall Walks||2x2||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!|
|Single Leg Tuck Slide||2x2 each side||Just 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 Isolations||1x2 each leg||Elbows locked. Hands, shoudlers & hios in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!|
|L Handstand Leg Isolations||2x1 each side||Focus 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 Away||1x3||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!|
|Straddle Slide Away||2x2||Do not pike. Do not arch your back. Go slow and focus on perfect technique!|
|Tuck to Straight||1x3||Focus 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 Straddle||1x3||Focus 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 Straddle||1x2|
|Single Leg Circles from Straight||2x2 each leg & each direction|
|2on2 Slide Away||2x2||Push 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 Circles||2x2 each direction|
|Miami Slide Away||2x2 each side|
|Miami Hold Narrow||2x 10 sec each side||Floor hand almost touches the block. Block elbow bent. Shoulders and hips parallel to the floor!|
|Standing Side Bends||2x3 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||2x4 each side||Hips locked in place. Core engaged. Arms by ears. Shoulders down.|
|Deep Side Bends - Wall||3x2 each side|
|2on2 Half Slide Away||2x3||If you do not have blocks place your hands on the floor as close to each other as possible!|
|2on2 Tuck Slides||2x3||If you do not have blocks place your hands on the floor as close to each other as possible!|
|Push Up Zombies||2x5||Initiate 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 Zombie||2x5||You can do more regular zombies instead!|
|Take offs at Wall from 1 Block||2x3||Up & Down + 1 rep!|
|Walking Dead||3x10||Lean 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 Lifts||2x8||Back is straight. Hands close to the hips. Hips do not touch the wall!|
|Sitting Leg Lifts||2x10 & 10sec hold||Start 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 Block||10x each leg||Pass 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.|
|Half Split Back Knee Bent Against the Wall||40sec each side||Half Split Back Knee Bent Against the Wall|
|Back of shoulder stretch||2sets, 20sec|
|Half Snow Angel Upper Body||1set, 5reps each side|
|Reverse Wrist stretch||30sec each side|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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.
Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.