3 Week - Unlock the Stalder

Week 1 Day 1

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  

Warm Up

DemoExerciseVideoHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Warm Up Stretches

DemoExerciseReps/SetsHow to/Cues
1 Legged Good Morning1set, 8reps each sideBack long and straight!!
Standing Pancake with crossed Arms30sec to middle & 20sec each sideElongate your back!
One Legged Pike Stretch on Back10reps & 30sec hold each sideReally straighten that leg and keep hips square
Runners Stretch: Side Runners Stretch Runners Stretch with Foot elevated on Block & Side Runners Stretch with foot elevated on blockEach Exercise: 30secDo on one side first, then change sides
Side Runners Stretch Runners Stretch & Side Runners StretchEach Exercise: 30secDo on one side first, then change sides
Pancake with Legs 90° apart and feet elevated on yoga blocks1set, 30secFocus on getting belly button to floor. Elongate back & keep legs engaged
Weighted Pancake Stretch on Bench1set, 40repsKeep back long!!
Standing One Legged Pike Stretch30sec & 20 pulses


DemoExerciseReps/SetsHow to/Cues
Wall Walks1set, 3 repsHand shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
Half Slide Away2sets, 3repsOnly use shoulders to initiate the movement. Do not pike or arch hips!!
Tuck to Straight2sets, 2repsKeep pushing out tall. Knees and Hips open/close simultaneously.
Leg Circles - Tuck to Straight to Straddle2sets, 2 repsKeep pushing out tall. Focus on isolating your leg movement from your shoulder position.
L-Single Leg Isolations2sets, 2reps each sideDon't overshoot top leg.
Bench Zombie2sets, 3repsSound on for voiceover
Bench zombie to slow lower to standing5sets, 1rep


DemoExerciseReps/SetsHow to/Cues
Bent Knee Stalder Lifts on Bench3sets, 6-8reps
Sitting Leg Lifts2sets, 10repsHands as far forward as possible
Press V-up Combi1set, 10repsEnjoy ;)


DemoExerciseReps/SetsHow to/Cues
Cobra1set, 5reps & 10sec holdStretching for belly Keep shoulders low, open ches
Lying Quad Stretch with Yoga Block1set, 30sec ech legKeep lower back engaged to really feel the stretch in your quad
Pancake legs shoulder with feet flexed20sec middle & 20sec each legBelly button to floor. Back straight or even arched

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready