Specific Warm Up
Rest between sets:Minimal
Intensity: Light
Demo Exercise Reps/Sets How to/Cues
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.
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.
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."
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."
Keeping your hands in a vertical position push them down in front of your body towards your belly button.Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.Keep your shoulders depressed and squared with your hips.
Keeping your hands in a vertical position push them down in front of your body towards your belly button.Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition.Keep your shoulders depressed and squared with your hips.
Activation Training
Rest Between Sets: As Needed
Intensity: Moderate | Focus on form
Demo Exercise Reps/Sets How to/Cues
Walk your feet back slightly to angle your body.Move especially slow and careful on the way down when your shoulder get pushed towards the back to protect it from impact and to build strength and awareness in this vulnerable position.Engage your core and create 1 straight line from your feet all the way through your neck.
Lock your elbows and protract your shoulders. Externally rotate your arms so your writs are pointing upwards.Sit all the way up until your shoulders are fully open. Look at your hands at all time and transition from scapula depression to elevation at the very end.Engage your core, squeeze your legs together and straighten your knees.
Point your feet on the floor and wear something slippery. Lean your shoulders in front to transfer weight from your feet into your hands. Pull your knees towards your chest keeping your hips low.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. Fully lock your elbows, turn the pits of the elbows 45 degrees towards the front and externally rotate your hands to ease the pressure on your wrists.Keep leaning towards the front as you push your feet back towards their starting position. It should feel as if you were leaning more as you push your feet back. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.
Lean your shoulders towards the front to transfer weight from your feet into your hands. Point your feet. The goal is to be as light as possible on the feet with most weight in the hands. Keep constant pressure on your shoulders and fully open them into a straight line in each rep.Fully lock your elbows on the floor and turn the pit of your elbows 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
Move into full retraction with your shoulder blades touching each other behind the back into full protraction pushing the blades away from the spine as if you wanted to touch them in front of your chest in each rep.Keep your back straight. Do not arch it during retraction or round it during protraction.Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either.
Planche Training
Rest Between Sets: As Needed
Intensity: Moderate | Focus on form
Conditioning
Rest Between Sets: 60-120sec
Intensity: Elevated | Focus on form