8-12 Min of low impact high intensity warm up Break a sweat!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Start with your head just off the floor and your hands underneath your forehead.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. | |
| Straight to W | 8x | Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.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. | |
| Back Extensions | 8x | Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.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! | |
| Up Down Wrist Waving | 20x each side | Hold your hands out 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. | |
| Prayer Pose Wrist Stretch | 8x | Connect the palms of your hands in front of your face and spread your fingers open wide.Keeping your hands in a vertical position push them down in front of your body towards your belly button.Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.Keep your shoulders depressed and squared with your hips. | |
| Prayer Pose Wrist Stretch Rotations | 8x | Connect the palms of your hands in front of your face and spread your fingers open wide.Keeping your hands in a vertical position push them down in front of your body towards your belly button.Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition.Keep your shoulders depressed and squared with your hips. | |
| Wrist Warm Up | until you're ready | Gently stretch your wrists on the floor.Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | 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 | 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. | |
| 45 Handstand Single Leg Tuck Slides | 2x2 each side | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back. | |
| Lateral Leg Isolations from Straight at Wall | 2x3 each side | Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Keep your elbows locked and elevate your scapula fully at all times.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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 2on2 Half Slide Away | 3x | Use 2 blocks touching each other or place your hands on the floor right next to each other where the thumbs are either crossed aligned side by side.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.Keep your elbows locked and elevate your scapula fully at all times. | |
| Plank Superman Combi | 6x | Separate the movements to stay clean and efficient.Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. | |
| Lateral Leg Lifts in Reverse Push Up | 6x 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. | |
| Partial Tuck Jump Burpee | 6x | Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump.Keep your knees together and close to your chest.Stay dynamic and never stop moving.Tighten up during your jump and reach up towards the ceiling. | |
| Elastic Plank Push Outs | 4x each arm | Engage your core and create 1 straight line from your feet all the way through your neck.Separate the movements to stay clean and efficient.Do not allow your body to swing from side to side.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. | |
| Plank Frog with Elastic | 6x each leg | Keep your hips and shoulders perfectly squared and parallel to the floor.Fully externally rotate the working leg.Pull the knee as high as possible towards your chest in each rep.Engage your core and create 1 straight line from your feet all the way through your neck. |