DAY 1 - STRENGTH: UPPER BODY FOCUS

FULL BODY JOINT MOBILITY WARM-UP:

[1 Round to be completed before each workout to prime the joints]

MOVEMENT 1

1. TWIST & SIT (10 REPS)

Start on your hands and toes with a ‘table top’ spine (in line with your hips and chest), feet, and hands hip-width apart. Actively try to ‘spread the floor apart’ with your hands and feet. Exhale and step your right leg in between your arms and legs, towards the opposite side of the room, fighting the rotation by keeping your torso facing the front (only the lower trunk is rotating). Straight the leg, flex the foot, and maintain a proud chest. Inhale and return the leg to the starting position. Exhale and repeat with the opposite leg.

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[Regression: Alt. Sit Throughs (10 Reps)]

MOVEMENT 2

2. SPINE WAVE (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (one repetition).

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[Regression: Kneeling Spine Wave (6 Reps)]

MOVEMENT 3

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3. SCAPULA PUSH UP (10-15 REPS)

Get into a plank position with your arms at shoulder width apart. Turn your forearms forward, using your scapulas only, lower yourself and lift your self as if you're shrugging. Keep your core tight, back straight and shoulders back. Do not bend your elbows.

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[Regression: Scapula Pull Up (10 Reps)]

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MOVEMENT 1

1. LEAN FORWARD PUSH UP (6-8 REPS)

Start from a Plank position, with your shoulders down and back, scapulas and core engaged, pelvis tucked under. Start to shift your weight forward, so that your shoulders are now past your wrists (or as far as you can go), instead of stacked over them as you would for a regular Push Up. Elbows and hands should ideally be at a 45-degree angle or close to your torso (depending on strength and mobility). Inhale and slowly lower yourself without dipping in the back or in between the shoulder blades. Aim for the floor (if you can), and then exhale to shift yourself back into a low regular push position (shoulders over wrists again), and push yourself back up to the starting position, and repeat.

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[Regression: Down-Dog to Plank to Push Up (6 Reps)]

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MOVEMENT 2

2. SUSPENSION RING ROW (10-12 REPS)

Set the rings to the appropriate height (the lower the rings the more difficult the exercise). Grip the rings and lean back until your arms are straight. Keep your body straight and pull your chest up towards the rings as high as you can, drawing your shoulders back and down away from your ears (engage the scapulas). Pause briefly at the top of the exercise and then slowly lower yourself back down to the starting position. That is one full repetition.

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[Regression: Suspension Bridge Ring Row (8-10 Reps)]

MOVEMENT 3

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3. GORILLA WALK (60 SECONDS)

Start in a deep squat position. Reach both arms out in front of you, preferably with your knuckles. Start to shift your weight onto your knuckles (or palms), and then lower your knees forward until they touch the floor (toes still touching the ground). When your knees are on the ground, keeping your glutes low to the floor, engage your core and lift both feet simultaneously. Place them down either side of each hand, heels touching the floor before the toes, making sure that you land with control. Pause, breathe, and then repeat. 

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[Regression: Single Arm & Leg Gorilla (8-10 Reps)]

MOVEMENT 1

1. DEAD HANG/INACTIVE HANG (30 SECONDS)

Jump up onto a pull-up bar, let your body hang. Relax your body, keep your shoulders down and away from your ears. Stay here and breathe deeply.

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[Regression: Standing Spine Roll (30-60 Seconds)]

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MOVEMENT 2

2. EAGLE HANG (15-30 SECONDS)

As above, grab hold of both rings and invert the arms once more. This time keeping your feet firmly on the ground. Inhale and extend the chest, drawing the shoulders back behind you, allowing your head to come up, exhale and round the top of your spine, curling you head into your chest, bringing the shoulders forwards. Repeat for 15-30 seconds.

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[Regression: Suspension Ring Single Arm Shoulder Rotation (15 Seconds/Arm)]

MOVEMENT 3

3. GERMAN HANG (15-30 SECONDS)

Grab hold of both rings and invert your arms so that your head and chest come forwards. Slowly and carefully start to reduce the assistance by removing one foot at a time off the floor (BEGINNERS PLEASE KEEP BOTH FEET GROUNDED!). Relax into the stretch, it will be intense!

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[Regression: German Hang on box/keep feet planted (30 Seconds)]

1. WRIST PIN ELBOW CIRCLES (6 REPS/DIRECTION)
Start on all fours with your hands chest distance apart. Turn your elbow pits so that they are facing forward (without moving your hands), then turn them out so that your elbows are facing out to the side. Bend the elbows (lower your chest to do so), then bring them back so they face behind you (as if you’re doing a push up), then straighten them whilst bringing them back to the starting point. Turn your elbow pits so that they face forward again, repeat for 6 Reps, and then change the direction of the elbow circles (reversing the movements).

2. WRIST PIN ARM SCREWS (10-20 REPS/ARM)
On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body still, and your working arm locked out (do not 'borrow' from the elbows).

3. NEEDLE ARM THREAD THROUGH (6 REPS, ALT.)
Position yourself on your hands and knees (on your toes), with a neutral spine. Lift the right arm straight up behind you, bent elbow pointing toward the ceiling. Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation). Exhale and thread your arm through your middle section (behind your stabilising arm). Allow your torso to twist so that you end up resting your shoulder on the floor, with your arm stretched out (palm facing upwards). Actively try to push the back of your hand into the floor to deepen the stretch. Inhale and replace the arm, back onto all fours, and repeat on the opposite side.

WORKOUT COMPLETE