Stage 2

BUILDING CONTROL

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
adg1
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.
adg2
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.
adg3
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!
adg4
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!
adg5
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.

6
beh7
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.
beh8
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!
beh9
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.
beh10
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.
beh11
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.
12
cfi13
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!
cfi14
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!
cfi15
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.
cfi16
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.
cfi17
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.
Shoulder and Core Activation


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
a d g j1
Shoulder Shrug on Stomach against Elastic
1x12
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.
a d g j2
Shoulder Lift - on Floor at Wall
1x12
Keep your fingers connected with the wall whilst lifting the hands.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
a d g j3
Elevated Handstand Engagement on Stomach
2x10
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 j4
Straddle to Single Leg L on Back
2x3 each side alternating



5
b e h k6
Kneeling Shoulder Shrug with Elastic
1x12
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!
b e h k7
Active Back to Wall Shoulder Opener with Foam Roller
1x12
Engage your core and avoid arching your back as good as you can!
Look at your hands and keep them around shoulder width apart.

b e h k8
Boat to Superman Side Roll
2x4 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 k9
Single Leg Straight to L to Straddle on Back
2x3 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.
10
c f i l11
Kneeling Shoulder Shrug with Elastic - Chest to Wall
1x12
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 l12
Shoulder Lift on Floor with Elastic
1x12
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.
c f i l13
Elevated Handstand Engagement on Stomach
2x10
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 l14
Single Leg Straight to Straddle to L on Back
2x3 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.
Wrist Warm Up


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

DemoExerciseReps/SetsHow to/Cues
a1
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.
a2
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.
a3
Lateral Leg Isolation from Straight at Wall
1x3 each leg alternating
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.
a4
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.
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.
a5
Slide Away to Straddle
1x3
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.
a6
Slide Away to Straddle to Straight
2x2
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!
a7
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.
a8
L Handstand Leg Isolation
1x2 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.
a9
Slide Away Wall Tap
2x1 each leg
You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall.
a10
Wall Take Off to Tuck to Straight
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.
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.
a11
Wall Take Off Leg Circle - Tuck Straddle Straight
3x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
a12
Jump to Tuck to Straight
1x
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!
a13
Straight to Straddle to Straight
2x2
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!
a14
Straight to Tuck
3x
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
Pull your knees as low as possible in the tuck but stop before your lower back rounds. Engage the muscles in your lower back to pull your hips into a slight anterior pelvic tilt to support the weight of your legs.
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!
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b25
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.
b26
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.
b27
Lateral Leg Isolation from Straight at Wall
1x3 each leg alternating
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.
b28
Straddle Slide Away
1x4
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.
b29
Straddle Slide Away to Legs Together
1x3
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.
b30
Straddle Slide Away to Straight to Straddle
2x2
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!
b31
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.
b32
L Handstand Leg Isolation
1x2 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.
b33
Slide Away Wall Tap
2x2 each leg
You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall.
b34
Wall Take Off to Tuck to Straddle to Tuck
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.
b35
Wall Take Off Leg Circle - Straddle Tuck Straight
3x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
b36
Jump to Tuck to Straight
1x
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!
b37
Straight to Straddle to Straight
2x2
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!
b38
Straight to Tuck to Straight
3x
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.

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c46
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.
c47
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.
c48
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.
c49
L Handstand Leg Isolation
1x2 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.
c50
Wall Take Off to Tuck to Straddle to Tuck
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.
c51
Wall Take Off to Tuck to Straight
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.
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.
c52
Wall Take Off Leg Circle - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
c53
Wall Take Off Leg Circle - Straddle Tuck Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
c54
Jump to Tuck to Straight
1x
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!
c55
Straight to Straddle to Straight
1x2
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!
c56
Straight to Tuck to Straight
1x2
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.

c57
Leg Circle from Straight - Straddle Tuck Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
c58
Leg Circle from Straight - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
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d65
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.
d66
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.
d67
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.
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.
d68
Slide Away to Straddle to Straight
1x2
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!
d69
Lateral Leg Isolation from Straight at Wall
1x3 each leg alternating
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.
d70
Slide Away to Lateral Leg Isolation to Straddle
2x1 starting each side
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 it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
d71
L Handstand Leg Isolation
1x2 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.
d72
Slide Away Wall Tap
1x2 each leg
You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall.
d73
L Handstand Wall Tap
2x1 each leg
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
d74
Wall Take Off to Tuck to Straight
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.
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.
d75
Wall Take Off Leg Circle - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
d76
Jump to Tuck to Straight
1x
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!
d77
Straight to Tuck to Straight
1x2
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.

d78
Leg Circle from Straight - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
79
80
81
82
83
84
85
86
87
e88
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.
e89
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.
e90
Straddle Slide Away
1x4
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.
e91
Straddle Slide Away to Straight to Straddle
1x2
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!
e92
Lateral Leg Isolation from Straight at Wall
1x3 each leg alternating
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.
e93
Straddle Slide Away to Lateral Leg Isolation to Straight
2x1 starting each side
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 it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
e94
L Handstand Leg Isolation
1x2 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.
e95
Slide Away Wall Tap
1x2 each leg
You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall.
e96
L Handstand Wall Tap
2x1 each leg
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e97
Wall Take Off to Tuck to Straddle to Tuck
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.
e98
Wall Take Off Leg Circle - Straddle Tuck Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
99
100
101
102
103
104
105
106
f107
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.
f108
L Handstand Leg Isolation
1x2 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.
f109
L Handstand Wall Tap
2x1 each leg
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f110
Slide Away to Straddle to Straight
1x2
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!
f111
Straddle Slide Away to Straight to Straddle
1x2
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!
f112
Jump to Tuck to Straight
1x
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!
f113
Straight to Straddle to Straight
1x2
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!
f114
Straight to Tuck to Straight
1x2
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.

f115
Leg Circle from Straight - Straddle Tuck Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
f116
Leg Circle from Straight - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
f117
Straight Single Leg Isolation
3x1 each leg
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.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
118
119
120
121
122
123
124
g125
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.
g126
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.
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.
g127
Straddle Slide Away
1x4
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.
g128
Slide Away to Straddle to Straight
1x2
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!
g129
Straddle Slide Away to Straight to Straddle
1x2
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!
g130
Lateral Leg Isolation from Straight at Wall
1x4 each leg alternating
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.
g131
Slide Away to Lateral Leg Isolation to Straddle
2x1 starting each side
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 it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
g132
Straddle Slide Away to Lateral Leg Isolation to Straight
2x1 starting each side
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 it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
g133
Jump to Tuck to Straight
1x
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!
g134
Straight to Straddle to Straight
1x2
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!
g135
Straight to Tuck to Straight
1x2
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.

136
137
138
139
140
h141
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.
h142
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.
h143
L Handstand Leg Isolation
1x2 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.
h144
Wall Take Off to Tuck to Straddle to Tuck
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.
h145
Wall Take Off to Tuck to Straight
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.
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.
h146
Wall Take Off Leg Circle - Straddle Tuck Straight
1x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
h147
Wall Take Off Leg Circle - Tuck Straddle Straight
1x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
h148
Jump to Tuck to Straight
1x
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!
h149
Straight to Straddle to Straight
1x2
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!
h150
Straight to Tuck to Straight
1x2
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.

h151
Leg Circle from Straight - Straddle Tuck Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
h152
Leg Circle from Straight - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
153
154
i155
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.
i156
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.
i157
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.
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.
i158
Straddle Slide Away
1x4
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.
i159
Lateral Leg Isolation from Straight at Wall
1x4 each leg alternating
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.
i160
Slide Away to Lateral Leg Isolation to Straddle
2x1 starting each side
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 it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
i161
Straddle Slide Away to Lateral Leg Isolation to Straight
2x1 starting each side
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 it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
i162
L Handstand Leg Isolation
1x2 each leg
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.
i163
L Handstand Wall Tap
2x1 each leg
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
i164
Jump to Tuck to Straight
1x
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!
i165
Straight to Tuck to Straight
1x2
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.

i166
Straight Single Leg Isolation
3x1 each leg
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.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
167
168
j169
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.
j170
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.
j171
L Handstand Leg Isolation
1x2 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.
j172
Wall Take Off to Tuck to Straight
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.
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.
j173
Wall Take Off to Tuck to Straddle to Tuck
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.
j174
Jump to Tuck to Straight
1x
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!
j175
Straight to Tuck to Straight
2x2
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.

j176
Straight to Straddle to Straight
2x2
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!
j177
Leg Circle from Straight - Straddle Tuck Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
j178
Leg Circle from Straight - Tuck Straddle Straight
2x1
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
j179
Straight Single Leg Isolation
3x1 each leg
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.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.

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