Shoulder Prehab

Rest between sets: As Needed
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
adgj	1		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.
adgj	2		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.
adgj	3		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!
adgj	4		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!
adgj	5		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.
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beh	7		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.
beh	8		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!
beh	9		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.
beh	10		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.
beh	11		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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cfi	13		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!
cfi	14		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!
cfi	15		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.
cfi	16		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.
cfi	17		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.

Rest between sets: As Needed
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a d g j	1		Kneeling Shoulder Shrug with Elastic - Chest to Wall 1x8		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
a d g j	2		Shoulder Lift - Chest to Wall 1x8		Keep your quads, hips and chest connected with the wall at all times. Lock your elbows and look at your hands.
a d g j	3		Elevated Handstand Engagement on Stomach 2x6		On the bottom end of the body the elevation should be on the quads just before the knees. Look at your hands and keep them around shoulder width apart. Push your lower back up and engage your core to create an even and slightly rounded line.
a d g j	4		Leg Circle on Back 2x1 each direction		Squeeze your knees together in the tuck position. Bring them as far as possible towards your chest without allowing your lower back to round. Keep your coccyx on the floor. 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.
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b e h k	6		Shoulder Shrug on Stomach against Elastic 1x8		Reach as tall as you can and cover your ears with your shoulders. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
b e h k	7		Shoulder Lift on Floor with Elastic 1x8		Hover your chin close to the floor. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
b e h k	8		Boat to Superman Side Roll 2x3 each direction		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position but pull it back slightly as you roll onto your stomach. Engage your entire body from hands to toes.
b e h k	9		Lateral Leg Isolation from Straddle on Back 2x2 each side alternating		Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill. 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.
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c f i l	11		Kneeling Shoulder Shrug with Elastic 1x8		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
c f i l	12		Back to the Wall Shoulder Shrug 1x8		Keep your hands shoulder wide apart and lock your elbows. Mimic the handstand position by tilting your head back slightly and looking up towards the hands. Engage your core and avoid arching your back as good as you can!
c f i l	13		Elevated Handstand Engagement on Stomach 2x6		On the bottom end of the body the elevation should be on the quads just before the knees. Look at your hands and keep them around shoulder width apart. Push your lower back up and engage your core to create an even and slightly rounded line.
c f i l	14		Straight Single Leg Isolation on Back 2x2 each direction		Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill. 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.

Rest between sets: As Needed
Intensity: Light

Technique Training

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

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Wall Walk 2x3		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.
a	2		Tuck Slide 2x3		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
a	3		Half Slide Away 1x4		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. Keep your elbows locked and elevate your scapula fully at all times.
a	4		Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
a	5		Straight to Straddle at Wall 1x4		Keep your elbows locked and elevate your scapula fully at all times. 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.
a	6		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
a	7		Slide Away to Straddle 2x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
a	8		Straddle Slide Away to Legs Together 2x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
a	9		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
a	10		L Handstand Leg Isolation 2x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
a	11		Wall Tuck Jump 5x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders on top of the hands at all times. Look at the spot between your hands at all times!
	12		Wall Tuck Jump to Handstand 2x3		Keep your shoulders on top of the hands at all times. Jump past the tuck and extend the legs into a straight handstand before touching the wall. Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
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b	25		Wall Walk 2x3		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.
b	26		Tuck Slide 2x3		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
b	27		Slide Away to 45 Handstand Single Leg Tuck Slide 1x1 each side		Isolate the single leg tuck slide. First bring the foot to the wall with a straight knee, then only pull the knee down. Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight. Keep your elbows locked and elevate your scapula fully at all times.
b	28		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
b	29		Slide Away to Straddle 2x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
b	30		Straddle Slide Away to Legs Together 2x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
b	31		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
b	32		L Handstand Leg Isolation 2x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
b	33		Wall Take Off to Tuck 2x2		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
b	34		L Walk Up 2x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b	35		L Float Up 2x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b	36		L Wall Jump 3x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
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c	46		Wall Walk 2x3		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.
c	47		Tuck Slide 2x3		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
c	48		Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
c	49		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
c	50		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
c	51		Wall Take Off to Tuck 1x3		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
c	52		Wall Take Off to Tuck to Straddle 2x2		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Lift your legs. Do not let them hang behind in a pancake and drag you down. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
c	53		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
c	54		Slide Away to Straddle 2x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
c	55		Straddle Slide Away to Legs Together 2x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
c	56		Tuck Jumps 2x3		Keep your shoulders on top of the hands at all times. Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over. Do not focus on holding the tuck. The goal is to jump to align the hips with the already aligned hands and shoulders and to come right back down.
c	57		Jump to Tuck to Straight 3x max hold		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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d	65		Wall Walk 2x3		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.
d	66		Straight to Straddle at Wall 1x4		Keep your elbows locked and elevate your scapula fully at all times. 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.
d	67		Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
d	68		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
d	69		Slide Away to Straddle 1x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
d	70		Straddle Slide Away to Legs Together 1x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
d	71		Slide Away to Straddle to Straight 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
d	72		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
d	73		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
d	74		Wall Take Off to Tuck 1x3		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
d	75		Tuck Jumps 2x3		Keep your shoulders on top of the hands at all times. Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over. Do not focus on holding the tuck. The goal is to jump to align the hips with the already aligned hands and shoulders and to come right back down.
d	76		Jump to Tuck to Straight 3x max hold		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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e	88		Wall Walk 2x3		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.
e	89		45 Handstand Single Leg Circle 1x1 each side & each direction		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
e	90		Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
e	91		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
e	92		Slide Away to Straddle 1x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
e	93		Straddle Slide Away to Legs Together 1x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
e	94		Straddle Slide Away to Straight to Straddle 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
e	95		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e	96		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e	97		Wall Take Off to Tuck 1x3		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
e	98		Wall Take Off to Tuck to Straddle to Tuck 3x1		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Lift your legs. Do not let them hang behind in a pancake and drag you down. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
e	99		Jump to Tuck to Straight 2x		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
e	100		Straight to Straddle 3x		Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times. Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place! When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
	101
	102
	103
	104
	105
f	106		Wall Walk 2x3		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.
f	107		Tuck Slide 1x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
f	108		Slide Away to 45 Handstand Single Leg Tuck Slide 1x1 each side		Isolate the single leg tuck slide. First bring the foot to the wall with a straight knee, then only pull the knee down. Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight. Keep your elbows locked and elevate your scapula fully at all times.
f	109		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f	110		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f	111		Wall Take Off to Tuck 1x2		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
f	112		Wall Take Off to Tuck to Straight 3x1		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. Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
f	113		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
f	114		Slide Away to Straddle to Straight 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
f	115		Straddle Slide Away to Straight to Straddle 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
f	116		Jump to Tuck to Straight 2x		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
f	117		Straight to Straddle to Straight 3x		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
	118
	119
	120
	121
	122
	123
	124
g	125		Wall Walk 2x3		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.
g	126		Tuck Slide 2x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
g	127		45 Handstand Single Leg Circle 1x1 each side & each direction		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
g	128		L Handstand Single Leg Isolation 2x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
g	129		Half Slide Away 1x4		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. Keep your elbows locked and elevate your scapula fully at all times.
g	130		Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
g	131		Slide Away to 45 Handstand Single Leg Tuck Slide 1x1 each side		Isolate the single leg tuck slide. First bring the foot to the wall with a straight knee, then only pull the knee down. Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight. Keep your elbows locked and elevate your scapula fully at all times.
g	132		Straight to Straddle at Wall 1x4		Keep your elbows locked and elevate your scapula fully at all times. 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.
g	133		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
g	134		Slide Away to Straddle 1x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
g	135		Straddle Slide Away to Legs Together 1x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
g	136		Slide Away to Straddle to Straight 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
g	137		Straddle Slide Away to Straight to Straddle 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
	138
	139
	140
	141
h	142		Wall Walk 2x3		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.
h	143		Tuck Slide 1x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
h	144		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
h	145		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
h	146		Wall Take Off to Tuck to Straight 3x1		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. Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
h	147		Wall Take Off to Tuck to Straddle to Tuck 2x3		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Lift your legs. Do not let them hang behind in a pancake and drag you down. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
h	148		Jump to Tuck to Straight 2x		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
h	149		Straight to Straddle to Straight 3x		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
	150
	151
	152
	153
	154
	155
i	156		Wall Walk 2x3		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.
i	157		45 Handstand Single Leg Circle 1x1 each side & each direction		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
i	158		Straight to Straddle at Wall 1x4		Keep your elbows locked and elevate your scapula fully at all times. 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.
i	159		Straddle Slide Away 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
i	160		Straddle Slide Away to Legs Together 1x2		Engage your glutes whilst closing your legs to avoid piking at the hips. 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. Keep your elbows locked and elevate your scapula fully at all times.
i	161		Straddle Slide Away to Straight to Straddle 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
i	162		L Handstand Single Leg Isolation		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
i	163		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
i	164		Wall Take Off to Tuck 1x3		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
i	165		Wall Take Off to Tuck to Straddle 1x2		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Lift your legs. Do not let them hang behind in a pancake and drag you down. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
i	166		Wall Take Off to Tuck to Straddle to Tuck 3x1		Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel. Lift your legs. Do not let them hang behind in a pancake and drag you down. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
i	167		Jump to Tuck to Straight 2x		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
	168		Straight to Straddle to Straight 3x		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
	169
j	170		Wall Walk 2x3		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.
j	171		Tuck Slide 1x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
j	172		Slide Away 1x3		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
j	173		Slide Away to Straddle 1x2		Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance. 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. Keep your elbows locked and elevate your scapula fully at all times.
j	174		Slide Away to Straddle to Straight 2x1		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. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
j	175		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j	176		L Handstand Leg Isolation 1x1 each leg first		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. 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. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j	177		Wall Take Off to Tuck 1x2		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. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
j	178		Wall Take Off to Tuck to Straight 3x1		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. Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
j	179		Tuck Jumps 5x		Keep your shoulders on top of the hands at all times. Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over. Do not focus on holding the tuck. The goal is to jump to align the hips with the already aligned hands and shoulders and to come right back down.
j	180		Jump to Tuck to Straight 3x		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!

Rest between sets: As little as possible
Intensity: Elevated

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		45 Handstand Single Leg Tuck Slide 1x4 each side		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
a	2		L Handstand Pull 1x4		Start with your body in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall. Walk your feet back up the wall between reps. Keep your elbows locked and scapula elevated at all times.
a	3		Push Up Lean - Elevated Feet 2x8		Elevate your feet for increased pressure on your hands. Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
a	4		Walking Dead - Elevated Hands 2x12		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! 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 as your feet swing in between your hands. Whilst the goal is eventually to stay in control at all times it is acceptable to begin by jumping the legs slightly and to add more control once more strength and coordination is built.
a	5		Valentines Day Walk Up Special 1x4 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.
a	6		Single Leg V-Up 1x8 each side		Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared. Engage your arms to be able to swing them dynamically.
	7
b	8		Partial Pike Push Up Negative 2x12		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.
b	9		Knee Extension on Stomach 2x8		Point your feet at the ankle and curl your toes. Place your forehead on your hands on the floor.
b	10		Elastic HSPU 2x6		Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. 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.
b	11		Sitting Knee Extension 2x8		Point your feet at the ankle and curl your toes. Keep your back straight, hands behind your head and shoulders down.
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c	14		Boat to Superman Side Roll 2x4		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position but pull it back slightly as you roll onto your stomach. Engage your entire body from hands to toes.
c	15		Wall Walk 2x4		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.
c	16		Tuck Slide 2x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
c	17		Wall Walk 2x4		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.
c	18		Slide Away 2x4		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
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d	21		Handstand Correction - Chest to Wall 1x3		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. Keep your elbows locked and elevate your scapula fully at all times.
d	22		L Handstand Single Leg Walk Out Shoulder Tap 1x3		Take small and controlled steps with your hands facing towards the front. Keep your shoulders on top of the center of the hands and squared with your hips. Elevate your scapula to cover your ears with your shoulders and stabilize your core to avoid swinging the hips from side to side.
d	23		Push Up Lean - Elevated Feet 2x8		Elevate your feet for increased pressure on your hands. Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
d	24		Walking Dead - Elevated Hands 2x12		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! 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 as your feet swing in between your hands. Whilst the goal is eventually to stay in control at all times it is acceptable to begin by jumping the legs slightly and to add more control once more strength and coordination is built.
d	25		Forearm Plank Scorpion 1x6 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Keep your knees together and your shoulders immobile as you rotate out towards the side. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
d	26		Extended Sitting Leg Lift 1x8		For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
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e	28		Pike Push Up - Elevated Hands 2x6		Begin by leaning your shoulders towards the front to load weight into the fingertips. Stay hand heavy throughout the entire rep. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.
e	29		Knee Extension on Stomach 2x8		Point your feet at the ankle and curl your toes. Place your forehead on your hands on the floor.
e	30		Kneeling Namaste Shoulder Press 2x6		Look towards the front the entire time and fully lock out on top. Engage your core to keep your back straight.
e	31		Pancake Knee Extension 2x8		Fully and especially purposely lock your knees in every single rep. Your quads should be on fire. Point your feet at the ankle and curl your toes. Keep your back straight, hands behind your head and shoulders down.
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f	33		Walking Dead 21x		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.
f	34		Kneeling Shoulder Shrug with Elastic 21x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
f	35		Scissor Kick on Back 21x		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your upper body stable and immobile as you cross your legs dynamically.
f	36		Walking Dead 15x		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.
f	37		Kneeling Shoulder Shrug with Elastic 15x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
f	38		Scissor Kick on Back 15x		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your upper body stable and immobile as you cross your legs dynamically.
f	39		Walking Dead 9x		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.
f	40		Kneeling Shoulder Shrug with Elastic 9x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
f	41		Scissor Kick on Back 9x		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your upper body stable and immobile as you cross your legs dynamically.
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g	43		Handstand Correction - Chest to Wall 2x4		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. Keep your elbows locked and elevate your scapula fully at all times.
g	44		L Handstand Single Leg Walk Out Shoulder Tap 2x4		Take small and controlled steps with your hands facing towards the front. Keep your shoulders on top of the center of the hands and squared with your hips. Elevate your scapula to cover your ears with your shoulders and stabilize your core to avoid swinging the hips from side to side.
g	45		Push Up Lean - Elevated Feet 2x8		Elevate your feet for increased pressure on your hands. Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
g	46		Walking Dead - Elevated Hands 2x12		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! 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 as your feet swing in between your hands. Whilst the goal is eventually to stay in control at all times it is acceptable to begin by jumping the legs slightly and to add more control once more strength and coordination is built.
g	47		Forearm Plank Scorpion 1x6 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Keep your knees together and your shoulders immobile as you rotate out towards the side. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
g	48		Extended Sitting Leg Lift 1x8		For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
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h	50		Pike Push Up - Elevated Hands Max		Begin by leaning your shoulders towards the front to load weight into the fingertips. Stay hand heavy throughout the entire rep. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.
h	51		Partial Pike Push Up Negative Max		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.
h	52		Sitting Knee Extension - Back to Wall 12x		Point your feet at the ankle and curl your toes. Touch your entire back and the back of your head to the wall with your hands relaxed on the floor next to you and your shoulders down.
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i	55		Walking Dead 21x		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.
i	56		Kneeling Shoulder Shrug with Elastic 21x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
i	57		Scissor Kick on Back 21x		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your upper body stable and immobile as you cross your legs dynamically.
i	58		Walking Dead 15x		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.
i	59		Kneeling Shoulder Shrug with Elastic 15x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
i	60		Scissor Kick on Back 15x		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your upper body stable and immobile as you cross your legs dynamically.
i	61		Walking Dead 9x		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.
i	62		Kneeling Shoulder Shrug with Elastic 9x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
i	63		Scissor Kick on Back 9x		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your upper body stable and immobile as you cross your legs dynamically.