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Shoulder Prehab
Rest between sets: None
Intensity: Light
Demo Exercise Reps/Sets How to/Cues
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.
On the way back pull your elbows past your shoulders, engage your back and lift your upper body off 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!
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!
Wrist Warm Up
Rest between sets: None
Intensity: Light
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Up Down Wrist Waving 1x10 | Move your wrists from full flexion into full extension and back.Stay in each extreme for a moment for an active stretch.Keep your shoulders depressed and squared with your hips. | |
 | Kneeling Elbow Rotations 1x10 each direction | Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows!Rotate the pit of your elbows towards you and away from you as far as you can in each rep.Lean into your hands and keep your wrists under constant pressure. | |
 | Sitting Behind the Back Italian Wrist Curls 1x8 | Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other.Fully relax your hands back on the floor between reps. |
Short Handstand Practice
Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Elevated | Leave only 1 rep in reserve in each set
Demo Exercise Reps/Sets How to/Cues
Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Warm Up Stretches
Rest between sets: None
Intensity: Light
Demo Exercise Reps/Sets How to/Cues
The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times.
Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin.
Focus on the anterior pelvic tilt first. Do not aim to bring your forehead to your knee. Instead reach with your belly button towards your big toe. Look towards the front at all times.Keep your hips on top of the back knee at all times.Lock the front knee and push the bottom of the knee towards the floor.
Press Coordination Warm Up
Rest between sets: As Needed
Intensity: Moderate | Focus on form
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Runners Slide Hip Engagements 12 x each side | ||
 | Runners Stretch Lifts 16x each side | Place your whole hand flat on the floor. To increase difficulty walk your hands further towards the front.Keep your hips on top of the back knee at all times.Lock the front knee and push the bottom of the knee towards the floor. |
Press To Handstand Training
Rest between sets: As Needed
Intensity: Moderate | Leave 2 reps in reserve in each set
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Box Handstand Hip Engagements 1x6 | Slide your legs on the box and actively flip your hip between the anterior and posterior pelvic tilt.Use your lower back muscles. Actively pull your hips into the anterior pelvic tilt.Keep your elbows locked and scapula elevated at all times. | |
 | Bench Zombie 2x2 | Find a solid and slipper bench to properly perform the drill. The lower the box the more flexibility you will need.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!Reverse the movement as you return to your starting position. First bring the shoulders out towards the front and the hips down. Then push the shoulders and feet back. | |
 | Press to Handstand on Back 2x3 | Separate your movements. First move into your deepest straddle, only when you can not open your legs any further transition into the pancake and allow your hips to pike.The goal is for the ankle to be at the height of the face at the end of the movement and not your knees. For that use your lower back muscles to pull your hips towards the floor and your compression muscles to pull your feet towards your face.Engage your legs! Lock your knees, point your feet and squeeze the water out of them. |
Conditioning
Rest between sets: 1-2 min
Intensity: Elevated | Leave only 1 rep in reserve in each set
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Press Lean Take Off 2x6 | Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. | |
 | Elastic Front Correction 2x12 | Hold the elastic with your entire hand. We want the back of the hand to face the same direction as your back when the hands are on top. The elastic is basically an extension of the fingers.Isolate the movement into your arms and look at your hands.Elevate your scapula, hold your hands shoulder wide apart and keep your elbows locked! | |
 | V-Up Combi 1x6 | Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between.1 repetition equals 1 V-Up with each leg and 2 with both! |
