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90 Degree Madness

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
agms2
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
agms3
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
agms4
Back Extensions
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
agms5
Elbow Lifts
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
agms6
Arm Circles
1x12 each direction
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.

7
8Shoulder Prehab - Long Elastic
bhnt9
Overhead Triceps Extension Warm Up
1x12 each side
Allow your shoulder to move and elbow to flare naturally as your bend your arm.
Engage your core to stabilize your position.
Exhale as you extend the arm. Inhale on the way back.
bhnt10
Single Arm Overhead Arches
1x8 each side
Engage your core to stabilize your position. Minimize arching of the lower back.
Lock your elbow and look at your hand.
This is a core activation drill and not a back stretch. Do not bend too far towards the back!
bhnt11
Half Kneeling Single Arm Shoulder Press
1x8 each side
Stop lowering the arm with your elbow next to your shoulder and 90 degrees bent.
Engage your core to stabilize your position.
Exhale as you extend the arm. Inhale on the way back.
bhnt12
Row - Rotate - Press
1x6 each side
Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down.
Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.
Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead.
bhnt13
Bent Over Thumbs Up Back Flies
1x12
Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back.
Rotate your hands so the thumbs are guiding the movement and the elastic is leaving your firsts on the pinky side.
Exhale as you pull your arms back.
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21Shoulder Prehab - Loop Elastic
ciou22
Butterfly Shoulder Warmup
3x up and down
Apply constant outwards pressure on the elastic as you raise your arms overhead and back.
Keep your shoulders down and look towards the front.
Engage your core to stabilize your position.
ciou23
Overhead Warm Up Pushes
1x8
Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.
Keep your shoulders down and look towards the front.
Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
ciou24
External Rotations with Loop
1x8
Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.
Keep your shoulders down and look towards the front.
Engage your core to stabilize your position.
ciou25
Looped Wall Steps
1x6 step each way
Keep your shoulders down and look towards the front.
Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked.
Engage your core to stabilize your position.
ciou26
Forearm Plank Shoulder Burner with Elastic and Foam Roller
1x12
Rock your elbows back and forth carefully whilst keeping your body stable.
Engage your core and create 1 straight line from your feet all the way through your neck.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
27
28Japanese Shoulder Warm Up
djpv29
Elastics - Back Flies in 5 Angles
1x8 each angle
Straighten your arms and work with your palms facing the attachment point.
Straighten out your back and keep your shoulders low.
Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
djpv30
Elastics - Front Flies in 5 Angles
1x8 each angle
Straighten your arms and work with your palms facing away from the attachment point. Keep your knees sligthly bent.
Straighten out your back and keep your shoulders low.
Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
djpv31
Elastics - Outward External Rotations
1x8 each side
Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side.
Keep your shoulders down and look towards the front.
focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
32
Internal Shoulder Rotations with Elastic
1x8 each side
Internally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side.
Keep your shoulders down and look towards the front.
focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
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40
41Shoulder Prehab - Long Elastic 2
ekqw42
Diagonal Pull Apart
1x4 each way
Keep your shoulders low as you diagonally pull the elastic apart.
Engage your core to stabilize your position.

ekqw43
Back to Wall W to Y
1x8
Place your feet hip width apart on the floor with minimal distance to the wall.
Only place your hands on the wall if your shoulder mobility allows it. Whilst the goal is for the entire forearms to be on the wall eventually this particular exercise should not be a stretch.
Do not arch your back or stick your ribs out. Work on keeping your entire back connected with the wall.
ekqw44
Internal Downward Rotations with Elastic
1x8 each side
Hold your working elbow at a 90 degree angle perfectly in line with both of your shoulders.
Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.
Make sure to use an elastic that only places minimal pressure on your shoulder. If the elastic is too strong different muscles will take over and the exercise will lose its effect.
ekqw45
Single Arm Forarm Plank Wide Back Row
1x8 each side
Pull your elbow back next to your shoulder.
Engage your core and create 1 straight line from your feet all the way through your neck.
Keep your hips and shoulders perfectly squared and parallel to the floor.
ekqw46
Side Plank Thread the Needle with Band
1x8 each side
Attach the elastic behind your ribs close to the floor. Grab it firmly with your top hand.
Rotate your body towards the floor as your reach with the hand underneath your rib cage towards the attachment point.
Look up towards the ceiling as you pull your hand up and over.
47
48Shoulder Warm Up Floor - Alt
flrx49
Around the World on Stomach
1x10
Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
flrx50
Forearm Plank Trunk Rotations
1x8 each side
Engage your core and create 1 straight line from your feet all the way through your neck.
Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line.
Move slow and stay in control at all times!
flrx51
Push Up Ys
1x6 each side
Engage your core and create 1 straight line from your feet all the way through your neck.
Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling.
Keep your shoulders and hips immobile.
flrx52
Swimming
1x20sec
Pull your hands and feet far away from your center to get as long as possible.
Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.
Go as fast as possible.
flrx53
Hand Raises over Hurdle on Stomach
1x8 each side
Relax your hands back on the floor between each rep.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Wrist Warm Up


Rest between sets: As Needed
Intensity: Light

Handstand Warm Up


Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on form

Drop Set - 3 rounds


Perform the following exercises back to back without break. Rest 1 min before starting the next round

DemoExerciseReps/SetsHow to/Cues
a1
Dolphin Arch Rock
1x6
Look towards the front.
Work on building momentum and carrying the momentum through the movement whilst staying in full control.

a2
Dolphin Arch Rock
1x4
Look towards the front.
Work on building momentum and carrying the momentum through the movement whilst staying in full control.

a3
Dolphin HSPU to Headstand
3x1
In order to get to the headstand you have to travel through the Bent Arm Stand for a moment. Commit to this and resist with your arms!
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Engage your back to keep an even arch in your back during the Rock.
a4
Tuck Bent Arm Stand to Tuck Bent Arm Planche
2x 6sec hold
Protract your shoulders in the Bent Arm Planche to fight gravity and to protect yourself from injuries.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
a5
Standing 90 Degrees Push Up
2x6
Place your heels against the wall to prevent your feet from sliding.
Protract your shoulders to fight gravity and to protect yourself from injuries.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
6
b7
Dolphin Arch Rock
1x6
Look towards the front.
Work on building momentum and carrying the momentum through the movement whilst staying in full control.

b8
Dolphin HSPU to Headstand
3x1
In order to get to the headstand you have to travel through the Bent Arm Stand for a moment. Commit to this and resist with your arms!
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Engage your back to keep an even arch in your back during the Rock.
b9
Straddle Bent Arm Stand to Straddle Bent Arm Planche
2x 6sec hold
Protract your shoulders in the Bent Arm Planche to fight gravity and to protect yourself from injuries.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
b10
Standing 90 Degrees Push Up
2x8
Place your heels against the wall to prevent your feet from sliding.
Protract your shoulders to fight gravity and to protect yourself from injuries.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
11
c12
Dolphin HSPU to Headstand
1x
In order to get to the headstand you have to travel through the Bent Arm Stand for a moment. Commit to this and resist with your arms!
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Engage your back to keep an even arch in your back during the Rock.
c13
Straddle Bent Arm Stand to Straddle Bent Arm Planche
1x 6sec hold
Protract your shoulders in the Bent Arm Planche to fight gravity and to protect yourself from injuries.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
c14
Standing 90 Degrees Push Up
1x3
Place your heels against the wall to prevent your feet from sliding.
Protract your shoulders to fight gravity and to protect yourself from injuries.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
15
d16
Dolphin Arch Rock
Look towards the front.
Work on building momentum and carrying the momentum through the movement whilst staying in full control.

d17
Dolphin HSPU to Headstand
1x1
In order to get to the headstand you have to travel through the Bent Arm Stand for a moment. Commit to this and resist with your arms!
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Engage your back to keep an even arch in your back during the Rock.
d18
Dolphin HSPU - Bottom Hold
1x3
Engage your back to keep an even arch in your back during the Rock.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
The goal here is to hold the Bent Arm Stand and not to push up to a handstand. It is essential to learn this progression before pushing up to assure control and efficiency later!
d19
Straddle Bent Arm Stand to Straddle Bent Arm Planche
2x 8sec hold
Protract your shoulders in the Bent Arm Planche to fight gravity and to protect yourself from injuries.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
d20Standing 90 Degrees Push Up - Elevated2x6
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e22
Dolphin HSPU to Headstand
1x1
In order to get to the headstand you have to travel through the Bent Arm Stand for a moment. Commit to this and resist with your arms!
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Engage your back to keep an even arch in your back during the Rock.
e23
Dolphin HSPU - Bottom Hold
1x4
Engage your back to keep an even arch in your back during the Rock.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
The goal here is to hold the Bent Arm Stand and not to push up to a handstand. It is essential to learn this progression before pushing up to assure control and efficiency later!
e24
Bent Arm Stand to Bent Arm Planche
2x 8sec hold
Protract your shoulders in the Bent Arm Planche to fight gravity and to protect yourself from injuries.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
e25
Standing 90 Degrees Push Up - Elevated
2x8
Place your heels against the wall to prevent your feet from sliding.
Protract your shoulders to fight gravity and to protect yourself from injuries.
Do not collapse or passively hang in the Bent Arm Planche. Aim for your shoulders and hips to be only slightly lower than your elbows.
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f27
Dolphin HSPU - Bottom Hold
2x
Engage your back to keep an even arch in your back during the Rock.
Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.
The goal here is to hold the Bent Arm Stand and not to push up to a handstand. It is essential to learn this progression before pushing up to assure control and efficiency later!
f28
Dolphin HSPU to Headstand
3x
In order to get to the headstand you have to travel through the Bent Arm Stand for a moment. Commit to this and resist with your arms!
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Engage your back to keep an even arch in your back during the Rock.
f29
Bent Arm Press Bottom Hold - Reps
4x
Travel your hips up first to their final destination before opening them and bringing the legs on top. Keep your body in a straight line. Do not arch.
The way back should be the exact inverse. First pike at the hips fully, then bring your hips down for the feet to touch the floor.
Separate the movements to stay clean and efficient.
Conditioning


Rest between sets: up to 90 sec between 
Intensity: Elevated

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