8-12 Min of low impact high intensity warm up Break a sweat!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 1x10 | Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.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 | 1x8 each side | 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 | 1x6 each side | 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! | |
| Half Superman | 1x20sec | Lift both of your arms, your upper body and 1 leg at the time.Fully lock your knees and elbows fully.Lengthen before you lift. Push your feet and hands far away from your center.Lift your head with your upper body and gaze at your hands. | |
| 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 Stretch Wall Slides | 4x each | With your palms connected slide your forearms up the wall.Look at your hands as they slide on the wall.Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stetch.Keep your shoulders depressed and squared with your hips. | |
| Chest to Wall Shoulder Lifts | 2x6 | Separate the exercise in 4 movements. First reach tall towards the ceiling whilst keeping your wrists connected with the wall, then lift your hands away from the wall, then bring them back down and finally pull your shoulders back down towards your hips.Keep your quads, hips and chest connected with the wall at all times.Lock your elbows and look at your hands. | |
| 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. | |
| Rocking Boat Abs | 20sec | Evenly round your back to create a smooth rocking motion.Lock your knees, point your feet and squeeze them together.Keep your head in a neutral position.Engage your entire body from hands to toes. | |
| Surfer Wrist Warm Up | 1x10 each direction | Hold your hands out in front of you with your elbows 90 degrees bent by your side.Spread your thumb and pinky finger wide towards the side whilst your remaining fingers fold into a fist.Rotate your hands fully intp internal and external rotation in each rep.Isolate the rotation into your wrist only keeping your elbow mostly stable. | |
| Backward Facing Wrist Stretch | 1x20sec each side | Star on your knees with a straight back and your shoulders right on top of your hands. Depress your scapula.Place your hands shoulder width apart on the floor with your fingers pointing towards your knees!Start with your shoulders in front of your hands and lock out your elbows.With the entire palm of your hand on the floor slowly bring your shoulders back towards you to increase pressure and wrist extension for a gentle wrist and forearm stretch. | |
| Sitting Behind the Back Italian Wrist Curls | 1x8 | With your back straight and your shoulders relaxed place the back of your hands on the floor behind you.Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other.Fully relax your hands back on the floor between reps. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastic Front Corrections | 2x8 | Make sure the elastic is in front of your body and does not get stuck on or behind your shoulder blades.Hold the elastic with your entire hand. We want the back of the hand to face the same direction as your back when the hands are on top. The elastic is basically an extension of the fingers.Isolate the movement into your arms and look at your hands.Elevate your scapula, hold your hands shoulder wide apart and keep your elbows locked! | |
| Half Butterfly | 6x each side | 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 opposite to the moving leg. Do not allow it to rise up.Place the heel of the bottom foot on the floor to be sure it stays immobile.Fully lock your knees. | |
| Single Leg Diamond Straddle at Wall | 1x3 each side | Externally rotate the leg as soon as it begins to move. The goal is touch touch the wall with the heel.Only open your leg towards the side as far as you would in a diamond position. Keep your hips and shoulders parallel to the floor.Straighten your lower back. Do not allow your hips to flip into an anterior pelvic tilt.Keep your elbows locked and elevate your scapula fully at all times. | |
| Single Leg Diamond Straddle at Wall on Forearms | 2x2 each side | Externally rotate the leg as soon as it begins to move. The goal is touch touch the wall with the heel.Only open your leg towards the side as far as you would in a diamond position. Keep your hips and shoulders parallel to the floor.Straighten your lower back. Do not allow your hips to flip into an anterior pelvic tilt.Push tall from your shoulders and do not allow your head to touch the floor or your hands. | |
| Elbow Taps at Wall | 1x6 each side | Tap your elbows with swift and precise movements.Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands!Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not allow your body to swing from side to side. | |
| Sitting Leg Lifts Over Blocks | 1x12 | Build an obstacle out of yoga blocks, books or anything similar. Make sure not to touch it!Place your hands shoulder width apart on the floor as far away from your center 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 with Block | 1x8 | Pass the block around from the outside of the leg as high as possible.Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.Lock your knees fully and keep them straight the entire time. Your quads should be on fire.Keep the immobile leg on the floor for control. Do not externally rotate either leg. |