3 Week - Unlock the Stalder

Week 2 Day 2

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 Active Pancake Warm Up10repsElongate your back!
Do all exercises below on one side first and then on the oder
Runners Stretch with Foot Elevated on Yoga Block30secKeep back long
Side Runners Stretch with Foot elevated on Yoga Block30secKeep back long
Runners stretch lifts10repsKeep back long
Active Runners Stretch Rotations8repsKeep back long
Do all the exercises above one one side first, then change
Sitting One Legged Pike Stretch10reps each leg
Weighted Pancake Stretch on Bench40sec
Half Swimmer with Block10reps


DemoExerciseReps/SetsHow to/Cues
Wall Walks1set, 3reps
Tuck to Straight2sets, 2repsNothing but the knees moves. Keep the hips above the shoulders, lower back straight and scapular elevated
Tuck to Straddle2sets, 2repsDo not arch. Do not pike. Do not move your shoulders!
Box Zombie Press1set, 2repsHands, shoulders and hips in 1 line when taking off
Take offs from 1 block a wall1set, 4repsThe closer to the wall the better!
Press from Floor3sets, 3repsFocus on the technique we have been preparing the past 10 days!


DemoExerciseReps/SetsHow to/Cues
Bent Knee Stalder lifts on bench1set, 10repsI want to see your neck and elbows. Shoulders down and biggest compression possible
Stalder Lift offs From Floor Alternative: Stalder Lift offs from 1 block: Stalder Lift Offs from Floor // Alternative: Stalder Lift offs from 1 Block3sets, 4-6repsI want to see your neck and elbows. Shoulders down and biggest compression possible
Stalder Leg Lifts2sets, 10reps
Table Zombies2sets, 4-8repsCompression!
Press V-Up Combi1set, 12repsLeft, right, middle, middle → 1 rep


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