8-12 Min of low impact high intensity warm up Break a sweat!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Middle Split | 8x | Start the movement by externally rotating the legs.Keep your feet as close as possible towards the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. | |
| Half Butterfly - On Stomach with Block | 6x each side | Elevate your hips slightly with a yoga block or similar.Externally rotate your leg as soon as it begins to move.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.Fully lock your knees. | |
| Middle Split Kick with Block under Stomach | 8x | Elevate your hips slightly with a yoga block or similar.Externally rotate your legs as soon as they open.Actively squeeze your legs open going into a deeper straddle on each rep.Fully lock your knees, point your feet and curl your toes. | |
| Tuck to Straddle on Back | 4x | In the tuck your legs have to be parallel with the feet facing the ceiling. As soon as your legs open they have to externally rotate and push down towards the floor.Only open your legs as far as your flexibility allows it today. When opening towards the straddle you will hit a point where your feet naturally want to move away from the floor. Stop there. This is the position of your straddle handstand!Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Butterfly Shoulder Warmup | 3x up and down | Start with your arms fully extended in front of your chest with your palms facing each other.Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| Overhead Warm Up Pushes | 1x8 | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms. | |
| External Rotations with Loop | 1x8 | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| Salt Bae Wrist Curls | 1x8 | Start with the palm of your hand facing downwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your hips and shoulders perfectly squared. | |
| Towel Wall Slide Wrist Stretch | 1x6 each side | Place your hands shoulder width apart on the wall with the fingers pointing up and the elbows fully locked. Rotate the pit of your elbows up as well. Lean into the wall to apply pressure.Place a towel, shirt or anything similar under your working hand that will allow your hand to slide on the wall.Slide your hand down the wall on a vertical line increasing the flexion of your working wrist until you feel a stretch. Return to your starting position after.Keep your shoulders depressed and squared with your hips. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
| Single Leg Tuck Slide | 2x2 each side alternating | Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
| L Handstand Single Leg Isolation Shrugs | 2x2 each side alternating | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. |