Weight Room Strong

A1: Back Squats or Goblin Squats

3 x 8 reps (at working weight)

You have great mobility - let’s use it in the squat. You can use the smith machine or any machine version of squatting as well. Start with a light weight and slowly add weight until you get to your working weight - this can be 3-5 sets of warm-ups.

B1: Cable Pull Downs - SHOULDER WIDTH

3 x 5-8 reps

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

C1: Shoulder Pressing

3 x 8-10 reps

Do 1-2 sets of warm-up with light weights to get a feel for it. Then three sets. You can be sitting or standing. Main thing is to get the weights from shoulder to overhead. Make sure to lock out the elbows overhead - this will also help with handstand!

D1: Cobra Arching

Lvl1. Fingertip support

Lvl2. Hands at hips

Lvl3. Hands behind head

3 x 30 seconds

Maximally squeeze the muscles in the spine and glutes to get as much arch up as possible. Big tip is to brace the feet under something solid or to wedge them into the wall.

D2: Side Bends - elbow or hand

3 x 30 seconds (both sides)

Top leg goes in front, square shoulders to the side, try to squeeze the side abs at the top of each rep. Go as low as you can for each rep, ideally touching the hip to the floor without any rest!

D3: Hollow Holds

3 x 30 seconds

Start in a little ball, pull belly button to spine, extend one leg, extend the other, hands go overhead if possible. Only go to a position that you can hold with perfect form. If you can make the abs cramp you are winning.

Allow the neck to relax here, look from side to side a few times to try and release the tension in the upper traps!