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.
|High Knees||1 min||Light on the toes, knees as high as possible. Posterior pelvic tilt. Go fast and get your your heart rate up!|
|Mountain Climbers||1 min||Knee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged!|
|Hip Circles on Back||5x each leg & each direction||Hips stay parallel to floor and tailbone stays on floor at all times!|
|Hamstring Bridges||10x||Do not arch lower back. Feet and Knees Hip width apart.|
|Bent Knee Windshield Wipers||10x||Feet pointed close to glutes. Knees stay together at all times.|
|Half Snow Angels||10x||90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.|
|Cat n Cow||10x||Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!|
|Half Middle Split||10x||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Half Split||30sec hold||Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary|
|Half Split to Runners Stretch||10x||Focus on your posterior pelvic tilt in the Half Split position and the anterior pelvic tilt in the Runners Stretch. Keep your shoulders low and look in front at all times!|
|Active Runners Stretch||8x||Lower back is straight. Core engaged. Working knee is locked. Hips & shouders parallel to the floor.|
|Active Sphinx||10x||Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!|
|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|
|Elbow Raises||8 reps||Lift elbows as high as you can|
|Tuck on Back||2x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|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.|
|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!|
|Tuck Slides||2x3||Knees 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.|
|L Handstand Shoulder Corrections||2x4||Moving your shoulders back and forth towards and away from the wall. Focus on finding the spot when your hands, shoulders and hips are perfectly aligned! In the position push your glutes towards the ceiling.|
|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!|
|Half Slide Away||1x4||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!|
|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 Jumps||1x5||Start with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The ony goal here is to align everything!|
|Tuck to Straight||2x1||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!|
|Straight to Straddle to Straight||2x2||Elbows locked, scapular elevated, do not arch or pike.|
|Leg Circles - Straight Straddle Tuck||2x2||Keep elbows locked at all times. Do not round your lower back!|
|Straight Single Leg Isolations||2x1 each leg||Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!|
|Lateral Leg Isolations from Straight||2x1 each leg||Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!|
|Back of Shoulder Stretch||30sec each side|
|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|
|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!
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.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.