fbpx
Online Retreat

Wednesday - Flex Focus

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 Recovery Routine

DemoExerciseReps/SetsHow to/Cues
Wrist Rotations10x each direction
Gentle Wrist Stretches30sec - 2min as needed
Straight to W8xHead in neutral position. Squeeze shoulder blades and bring the elbows back and towards each other as much as possible.
Upper Body Lifts8xHead stays in neutral position. Do not arch back but lift entire back.
Bird Dog10xHead in neutral position looking at floor. Keep shoulders and hips parallel to the floor and squared. Isolate the movement in the leg and opposite arm. Contract core muscles for stabilization.
Deep Plie10x
Alternating Plie5x eachKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Deep Lunge Side Bends8x each side

Zoom Call - Stretching and Conditioning

Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Knees to Chest 2 reps x 2Keep back pressed against floor at all times
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

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!
Tuck Slides2x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Box Tuck Walk1x3Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
Box Tuck Single Leg Isolation1x2 each legIn the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
Lower to Box Tuck2x2Do not close your shoulders or move them in front while lowering the knees. Keep your feet on 1 straight vertical line and isolate the work into the hip flexors. Use your lower back musces to prevent posterior pelvic tilt.

light Handstand training

DemoExerciseReps/SetsHow to/Cues
Tuck Take Off - Hold1x3Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
Tuck Take Off2x2Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
Partial Tuck Jumps1x6Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.
Straight to Tuck to Straight1x3Do not round your back or close your shoulders when lowering into the tuck handstand.
Tuck to Straight to Tuck Single Leg Isolations2x1 each leg
Tuck Leg Isolations2x
Lateral Leg Isolations from Tuck2x2 each leg

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Back of Shoulder Stretch30sec each side
Active Sphinx30sec holdPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Prep for Half Split30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Side Bends30sec 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! 

WordPress Lightbox

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.

Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.

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