8-12 Min of low impact high intensity warm up Break a sweat!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Around the World on Stomach | 1x10 | Start with your hands facing the ceiling next to your hips. Engage your back and lift your chest off the floor. Keep your lower ribs on the floor.Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
| Forearm Plank Trunk Rotations | 1x8 each side | Place your forearms on the floor with your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck.Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line.Move slow and stay in control at all times! | |
| Push Up Ys | 1x6 each side | Place your hands underneath your shoulders to begin.Engage your core and create 1 straight line from your feet all the way through your neck.Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling.Keep your shoulders and hips immobile. | |
| Swimming | 1x20sec | Keep your knees and elbows locked at all times.Pull your hands and feet far away from your center to get as long as possible.Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.Go as fast as possible. | |
| Hand Raises over Hurdle on Stomach | 1x8 each side | Start with both hands overhead facing the floor. Lock your elbows and externally rotate the working hand for the humb to point towards the ceiling. Look at the floor but hover your face.Relax your hands back on the floor between each rep.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Shoulder Warm Up with Elastic | 4x each | You have 2 separate movements here. Isolate your shoulders in the first one. Add opening of your chest for the second one.Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest.Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating.Exhale as you open your shoulders. | |
| Shoulder Opener on Knees | 2x20sec | Place your hands until your wrists about shoulder wide apart on a box in front of you. Look at your hands.Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the knees and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
| Shoulder Lifts on Floor with Elastic | 2x6 | Separate the exercise in 4 movements. First reach tall towards the front, then lift your hands up, then bring the hands back down and finally pull your shoulders back towards your hips.Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
| Core Engagements on Back | 6x | Engage your core, lift your feet slightly and push your lower back into the floor!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!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
| Single Leg Tuck on Back | 4x each side | Isolate the movement in the working leg only. Pull the knee as close as possible towards your chest without un-squaring the hips or allowing your coccyx to lift off the floor. The immobile foot hovers over the floor and is engaged.The distance between your feet and the floor should stay the same the entire time.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. | |
| Motor Bike Wrist Warm Up | 1x10 each direction | Make fists with your hands in front of you with your elbows 90 degrees bent by your side.Move your wrists from full flexion into full extension and back.Stay in each extreme for a moment for an active stretch.Keep your shoulders depressed and squared with your hips. | |
| Reverse Wrist Stretch | 1x20sec each side | Extend your arm out in front of your body with the back of the hand facing the ceiling. Keep your elbow locked the entire time.Use your opposite hand to gently pull your fingertips towards the floor or towards you if mobility allows it moving your wrist into flexion.Keep your shoulders depressed and squared with your hips. | |
| Elastic Overhead Wrist Curls | 1x8 | Hold the elastic with your entire first. The band basically becomes an extension of your fingers. Do not make it exit from the pinky or thumb side of your fist.Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.Open your hand every time your wrist moves into extension and fully close as you move into flexion.Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Extreme Half Slide Away | 2x3 | Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength.Keep your elbows locked and elevate your scapula fully at all times. | |
| Straight to Straddle on Back | 2x6 (slow) | When your legs are together your feet should be in parallel facing the ceiling. As soon as your legs open they have to rotate externally to look in the direction of your head.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. | |
| Diamond Pulls to Straddle at Wall | 1x4 | Straighten your lower back. Do not allow your hips to flip into an anterior pelvic tilt.Externally rotate your legs. The goal is to slide the heels on the wall.Do not allow your knees to move as you extend or bend your knees. Your diamond position dictates how far your legs will be open during the straddle.Keep your elbows locked and elevate your scapula fully at all times. | |
| Diamond Pulls to Straddle at Wall on Forearms | 2x4 | Straighten your lower back. Do not allow your hips to flip into an anterior pelvic tilt.Externally rotate your legs. The goal is to slide the heels on the wall.Do not allow your knees to move as you extend or bend your knees. Your diamond position dictates how far your legs will be open during the straddle.Push tall from your shoulders and do not allow your head to touch the floor or your hands. | |
| Lateral Leg Lifts in Reverse Push Up | 1x8 each side | Externally rotate both legs from the hips. Try to point towards the ceiling wit your heel.Go slow and focus on the coordination of the movement.Push your hips up and do not allow them to sink.Fully lock your knees. | |
| Walking Dead | 2x20 | Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. | |
| Extended Sitting Leg Lifts | 1x8 | Focus on 1 movement at the time. First push straight up during the sit up before reaching far towards the front in the pancake.For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself!Work with strength only. Do not slam your feet into the floor on the way back down.Lock your knees and point your feet! | |
| V-Up Combi | 10x | Lock your knees fully and keep them straight the entire time. Your quads should be on fire.Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between.1 repetition equals 1 V-Up with each leg and 2 with both! |