Specific Warm Up

Rest between sets:Minimal
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	210		Elbow Lift 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!
a	211		Arm Circle 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.
a	212		Forearm Plank Trunk Rotation 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!
	213
b	214		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.
b	215		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.
b	216		Back Extension 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!
	217
c	218		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.
c	219		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!
c	220		Forearm Plank Trunk Rotation 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!
	221
d	222		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.
d	223		Hand Raise 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.
d	224		Back Lift with Hands by Hips 1x6		Keep your head in a neutral position as you lift your entire 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!
	225
e	226		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.
e	227		Straight Lift 1x6		Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition. 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.
e	228		Back Lift with Hands by Hips 1x6		Keep your head in a neutral position as you lift your entire 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!
	229
f	230		Straight Lift 1x6		Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition. 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.
f	231		W Lift 1x6		Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition. 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.
f	232		Lying Rear Deltoid Fly 1x6		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.
	233
g	234		Push Up Y 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.
g	235		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.
g	236		Back Extension 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!

Skill Training

Rest Between Sets: As Needed
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	182		Quadruped Hold 2x30sec		Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands. Engage your core and keep your back parallel to the floor. Look at the spot between your hands at all times!
a	183		Core Engagement on Back 4x4sec		Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill. Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
a	184		Headstand Wall Mount 2x2
a	185		Headstand with Knees on Elbows 2x4sec hold		Create a triangle with your hands and head on the floor. To control your position make sure to always keep weight in your hands. Consider placing a pillow under your head or training on a mat for comfort. Move slow and only do what feels safe. Your neck is most likely not used to this new pressure yet. Some discomfort is normal when training new things. Make sure to increase your volume very slow and steadily over time.
	186
b	187		Quadruped Shoulder Touch 2x4 each side		Whilst the weight is obviously shifting in your body it is your job to create the visual illusion that your weight stays perfectly centered the entire time. 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! Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands.
b	188		Single Leg Tuck on Back 2x4 each side laternting		The distance between your feet and the floor should stay the same the entire time. Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
b	189		45 Headstand Single Leg Isolation 2x2 each side alternating		Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Create a triangle with your hands and head on the floor. 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.
b	190		Headstand with Knees on Elbows to Tuck 4x total		Create a triangle with your hands and head on the floor. To control your position make sure to always keep weight in your hands. Consider placing a pillow under your head or training on a mat for comfort. Push your hands into the floor, engage your back and lift your knees off the triceps. Squeeze your legs together and hold them in the tuck position. Keep your knees and feet in front of your chest at all times. Do not allow your feet to travel towards the back.
	191
c	192		Bird Dog 2x4 each side		Avoid lifting your leg too high or allowing your spine to curve past its natural position. Keep your spine neutral and engage your core to prevent your back from sagging Move slowly and with control whilst maintaining smooth and even breathing.
c	193		Straight to Tuck on Back		The distance between your feet and the floor should stay the same the entire time. Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
c	194		45 Headstand Single Leg Isolation 1x2 each side alternating		Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Create a triangle with your hands and head on the floor. 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.
c	195		45 Headstand Leg Isolation 2x1 each side		Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Move slow and only do what feels safe. Your neck is most likely not used to this new pressure yet. Some discomfort is normal when training new things. Make sure to increase your volume very slow and steadily over time.
c	196		Headstand with Knees on Elbows to Tuck 2x1		Create a triangle with your hands and head on the floor. To control your position make sure to always keep weight in your hands. Consider placing a pillow under your head or training on a mat for comfort. Push your hands into the floor, engage your back and lift your knees off the triceps. Squeeze your legs together and hold them in the tuck position. Keep your knees and feet in front of your chest at all times. Do not allow your feet to travel towards the back.
c	197		Headstand with Knees on Elbows to Headstand 2x1		Come back down in the same slow and controlled manner. The exercise is not over until you have safely retuned to your feet. Create a triangle with your hands and head on the floor. To control your position make sure to always keep weight in your hands. Consider placing a pillow under your head or training on a mat for comfort. Move slow and only do what feels safe. Your neck is most likely not used to this new pressure yet. Some discomfort is normal when training new things. Make sure to increase your volume very slow and steadily over time.
	198
d	199		Bird Dog Elbow Knee Touch 2x4 each side		Avoid lifting your leg too high or allowing your spine to curve past its natural position. Crunch to connect the elbow and knee underneath your core in each rep Move slowly and with control whilst maintaining smooth and even breathing.
d	200		Rocking Boat Abs 2x30sec		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position. Engage your entire body from hands to toes.
d	201		45 Headstand Single Leg Isolation 1x3 each side alternating		Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Create a triangle with your hands and head on the floor. 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.
d	202		45 Headstand Leg Isolation 2x1 each side		Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Move slow and only do what feels safe. Your neck is most likely not used to this new pressure yet. Some discomfort is normal when training new things. Make sure to increase your volume very slow and steadily over time.
d	203		Headstand with Knees on Elbows to Headstand 2x1		Come back down in the same slow and controlled manner. The exercise is not over until you have safely retuned to your feet. Create a triangle with your hands and head on the floor. To control your position make sure to always keep weight in your hands. Consider placing a pillow under your head or training on a mat for comfort. Move slow and only do what feels safe. Your neck is most likely not used to this new pressure yet. Some discomfort is normal when training new things. Make sure to increase your volume very slow and steadily over time.
d	204		Headstand - Straight to Straddle to Straight 2x1		Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked. When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.

Conditioning

Rest Between Sets: Minimal
Intensity: Elevated | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	182		Push Up to Pikestand 2x3		Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands. Lock your knees, engage your legs and keep your core engaged at all times. Elevate your scapula in the Pike position and protract your shoulders in the Push Up.
a	183		Elastic HSPU 2x8		Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. Look at your hands and elevate your scapula when your arms are extended overhead. Allow your scapula to depress naturally as you bend your arms. Engage your core to keep your back straight.
a	184		Plank Superman Combi 2x6		Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	185
b	186		Push Up to Pikestand - Elevated Feet 2x3		Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands. Lock your knees, engage your legs and keep your core engaged at all times. Elevate your scapula in the Pike position and protract your shoulders in the Push Up.
b	187		Kneeling Namaste Shoulder Press 2x8		Look towards the front the entire time and fully lock out on top. Engage your core to keep your back straight.
b	188		Superman Shoulder Tap Combi on Knees 2x2 each side		Isolate the arm from the rest of your body when tapping the shoulders and keep your core engaged for stability. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	189
c	190		Push Up Walk Hands with Shrug - Elevated Feet 2x6		Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. Take small and controlled steps with your hands facing towards the front. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
c	191		Partial Pike Push Up Negative 6x total		Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
c	192		Plank Superman Walk Up Combi 2x2 each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	193
d	194		L Handstand Walk - Feet on Box 2x6		Take small and controlled steps with your hands facing towards the front. Do not look at the box. Instead focus on a spot on the floor in between your hands. Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
d	195		Partial Pike Push Up Negative 8x total		Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
d	196		Superman Shoulder Tap Combi 2x2 each side		Isolate the arm from the rest of your body when tapping the shoulders and keep your core engaged for stability. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.

FINISH WORKOUT