| Demo | Exercise | Video | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| 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. |
| Demo | Exercise | Video | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning - 8x | Click for video | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
| Elevated Side Runners Stretch - 30sec | Click for video | Front foot elevated on yoga block. Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Runners Ronde - 10x | Click for video | Lower back is straight. Core engaged. Working knee is locked. Hips & shouders parallel to the floor. | |
| Pike Press Prep - 10x | Click for video | Working knee is locked. In the back toes pull up towards the face. In the front push your index finger into the floor and rotate your hips to sligthyl arch the lower back. |
| Demo | Exercise | Video | How to/Cues |
|---|---|---|---|
| Press Leans - 1x4 | Click for video | Hands shoulder width apart, eblows locked. Lean towards the front pushing the index finger into the floor. You should be able to feel the weight lifting out of your feet tranfering into your hands. | |
| Press Lean Take Offs - 1x4 | Click for video | Same as the press lean but when you get to the front try to raise up on your toes. Do not do that by actively pushing up with your ankle but by engaging the back, rotating the hips and with that pulling the feet off the ground. | |
| Bench Leans - 1x4 | Click for video | Keep your scapular elevated. Lean towards the front increasing the weight on your fingertips. Do not pike or arch. Keep your body parallel to the floor! | |
| Bench Zombie - 3x3 | Click for video | Start by perfoming a bench lean. When your shoulders can not travel any further pull your hips up towards the ceiling. Simoutaniously your shoulders begin traveling back towards the bench. Your shoulders and hips should arrive on top of your hands simoutaniously. Squeeze there for a moment before returning on the exactly the same route back to your starting position! | |
| L Handstand Single Leg Isolations - 2x1 each side | Click for video | Elbows locked. Hands, shoudlers & hios in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| Half Slide Away - 2x3 | Click for video | 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 stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders! |
| Demo | Exercise | Video | How to/Cues |
|---|---|---|---|
| V-Up Combi - 10x | Click for video | Left, Right, Both, Both = 1 Rep. Knees locked, back straight! | |
| Half Swimmer with Block - 8x | Click for video | Open the legs in 1 dynamic movement. Keep your back straight and look in front! Belly button goes towards the floor first | |
| Kneeling Shoulder Shrugs with Elastic 2x10 | Click for video | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| Sitting Wall Pancake Lifts - 2x4 | Click for video | Back is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees! | |
| Sitting Leg Lifts - 2x5 | Click for video | Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down! |
| Demo | Exercise | Video | How to/Cues |
|---|---|---|---|
| Cobra - 1x5 & 10sec hold | Click for Video | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Hip Opener with Yoga Block on Stomach - 1x30sec each side | Click for video | Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor. | |
| Pancake with Legs Shoulder width apart - 20sec | Click for video | Back is straight or even sligthly arched |
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.
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.
