| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Mountain Climbers | 45sec | Knee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged! | |
| Side Plank Reaches | 8x each side | Focus on stability and balance. Reach as far under as possible and all the way up in each rep. Keep your core engaged. | |
| Standing Hip Circles | 6x each side | Keep your hips and shoulders squared. Do not lift 1 side of your hips up. Keep ypour standing foot facing towards the front and supporting knee locked. | |
| Middle Split Slide to Kick | 6x each side | Hips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back! | |
| Runners Stretch Reps | 8x each side | Hips & shoulders parallel to the floor. Back straight. Use wall for balance if necessary. | |
| Elevated Hip Opener | 10x each side | Both feet pointed with the straight leg elevated on a yoga block. Push your chest and glutes towards the floor. Keep your back straight. | |
| Pancake Rondes | 10x | Arch your lower back. Externally rotate your legs! | |
| Single Leg Tuck - on Back | 2x4 each side | Push out tall, keep your lower back on the floor at all times! Look at your hands. Isolate the movement into 1 leg only! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | ||
| Shoulder Opener at Wall | Before pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall. | ||
| Shoulder Opener on Floor | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | ||
| Shoulder Lifts on Floor | Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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! | |
| 45 Handstand Single Leg Isolation | 1x3 each side | Isolate the movement into 1 leg at the time. Align the working leg with the already perfectly aligned hands, shoulders & hips. Elevate your scapula fully at all times. Do not round your back or slip into a posterior pelvic tilt when you bring the leg back to the wall. | |
| 45 Handstand Leg Isolations | 1x2 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! | |
| L Handstand Single Leg Isolations | 2x2 each side | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| Slide Away | 2x2 | 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! | |
| Straddle Slide Away | 2x2 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Slide Away to Straddle | 2x1 | First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance! | |
| 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. | |
| Box Tuck Single Leg Isolation | 1x2 each side | In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! | |
| Box Tuck Hover | 3x1 each side | Make sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box. | |
| 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 | 5x | 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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Slide Away | 2x2 | 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! | |
| Elastic Front Corrections | 2x8 | From an overhead position bring the hands sligthly down infront of your forehead before pushing the back up. Keep your scapula elevated at all times and look at your hands. The back of your hands faces towards the back. | |
| Box Tuck Shrugs | 2x8 | Make sure your box is high enough so your back does not round. Look at your hands! Extra careful and slow on the way down to reduce the risk of injuries. Fully elevate your scapula in each rep. Cover your ears so you can not hear anything. | |
| Kneeling Shoulder Shrugs with Elastic | 2x8 | Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down | |
| Rocking Boat Abs | 1min | In order to create a smooth rocking movement you need to evently round your back. Elevate your scapula and cover your ears. Keep your knees locked and feet together. |