Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there James! WELCOME BACK. This is a short workout that you can do every day until we meet next time!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 2 min hold each arm
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Focus: core, shoulder rotation, chest flexibility, glute strength. Carries over to bridging.
Goal: 3 reps EMOM x 5 min
When to progress: when your hips are not dropping and you no longer feel a stretch/opening through shoulders/chest
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Focus: cross body activation, core and glute strength, coordination, shoulder rotation stability and strength
Goal: 10 reps EMOM x 2 min EACH SIDE
When to progress: when able to perform all 4 min without dropping out of the position
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Focus: upper trap and shoulder girdle strength, tricep and pec strength, hamstring flexibility, core strength. Carries over to handstand push up.
Goal: 5 reps EMOM x 6 min
When to progress: when shoulders are stacking directly under shoulders with knees straight and about to do all 30 reps
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Focus: spinal extension, shoulder extension, scapular retraction/depression, back/shoulder strength
Goal: 1 rep EMOM x 5 min
When to progress: when able to get to the floor and back up within a minute
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 1 rep each direction EMOM x 5 min
When to progress: when able to get fully stacked with good core stabilization and open shoulders