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
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.
a3
45 Handstand Leg Isolation
1x2 each leg
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
a4
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.
a5
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.
a6
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.
a7
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!
a8
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.
a9
Tuck Take Off
1x3
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
a10
Tuck Take Off to Straight to Tuck
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.
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.
a11
Tuck Take Off Leg Circle - Straight Straddle Tuck
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 - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
a14
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!
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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
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.
b27
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.
b28
45 Handstand Leg Isolation
1x2 each leg
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.
b29
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.
b30
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.
b31
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.
b32
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!
b33
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.
b34
Tuck Take Off
1x3
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
b35
Tuck Take Off to Straddle to Tuck
1x2
Pull your knees into a tight tuck on the way back to avoid touching the wall.
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
b36
Tuck Take Off Leg Circle - Straddle Straight Tuck
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.
b37
Jump to Tuck - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
b39
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
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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
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.
c48
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.
c49
Tuck Take Off
1x3
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
c50
Tuck Take Off to Straddle to Tuck
1x2
Pull your knees into a tight tuck on the way back to avoid touching the wall.
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
c51
Tuck Take Off to Straight to Tuck
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.
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.
c52
Tuck Take Off Leg Circle - Straight Straddle Tuck
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
Tuck Take Off Leg Circle - Straddle Straight Tuck
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 - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
c56
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
c57
Leg Circle from Tuck - Straight Straddle Tuck
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 Tuck - Straddle Straight Tuck
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
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.
d67
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.
d68
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.
d69
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.
d70
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!
d71
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.
d72
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!
d73
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.
d74
Tuck Take Off to Straight
1x3
Engage your glutes when pushing the legs up towards the straight handstand to avoid piking at the hips.
Start with a tight tuck. Pull your knees towards the chest using your hips flexors. Stop your hips from sliding into a posterior pelvic tilt through engagement of your lower back.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
d75
Tuck Take Off to Straight to Tuck
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.
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.
d76
Tuck Take Off Leg Circle - Straight Straddle Tuck
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.
d77
Jump to Tuck - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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!
d78
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
d79
Leg Circle from Tuck - Straight Straddle Tuck
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.
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
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.
e90
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.
e91
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.
e92
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.
e93
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!
e94
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.
e95
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!
e96
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.
e97
Tuck Take Off to Straddle
1x3
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Start with a tight tuck. Pull your knees towards the chest using your hips flexors. Stop your hips from sliding into a posterior pelvic tilt through engagement of your lower back.
e98
Tuck Take Off to Straddle to Tuck
1x2
Pull your knees into a tight tuck on the way back to avoid touching the wall.
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
e99
Tuck Take Off Leg Circle - Straddle Straight Tuck
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.
e100
Jump to Tuck - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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!
e101
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
e102
Leg Circle from Tuck - Straddle Straight Tuck
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.
103
104
105
f106
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.
f107
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.
f108
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.
f109
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.
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 - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
f114
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
f115
Leg Circle from Tuck - Straight Straddle Tuck
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 Tuck - Straddle Straight Tuck
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
Tuck Single Leg Isolation
3x1 each leg
During the tuck leg extensions keep your knees glued together and isolate the movement exclusively into your knees joints.
Move slow and try to hold the position with the extended leg for a moment.
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.
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 - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
g135
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
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
Tuck Take Off
1x3
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
h144
Tuck Take Off to Straddle to Tuck
1x2
Pull your knees into a tight tuck on the way back to avoid touching the wall.
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
h145
Tuck Take Off to Straight to Tuck
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.
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.
h146
Tuck Take Off Leg Circle - Straddle Straight Tuck
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
Tuck Take Off Leg Circle - Straight Straddle Tuck
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 - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
h150
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
h151
Leg Circle from Tuck - Straddle Straight Tuck
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 Tuck - Straight Straddle Tuck
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
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.
i164
Jump to Tuck - Hold
1x
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
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.
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
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
i166
Tuck Single Leg Isolation
3x1 each leg
During the tuck leg extensions keep your knees glued together and isolate the movement exclusively into your knees joints.
Move slow and try to hold the position with the extended leg for a moment.
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.
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
Tuck Take Off
1x3
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
j172
Tuck Take Off to Straight
1x3
Engage your glutes when pushing the legs up towards the straight handstand to avoid piking at the hips.
Start with a tight tuck. Pull your knees towards the chest using your hips flexors. Stop your hips from sliding into a posterior pelvic tilt through engagement of your lower back.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
j173
Tuck Take Off to Straddle
1x3
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Start with a tight tuck. Pull your knees towards the chest using your hips flexors. Stop your hips from sliding into a posterior pelvic tilt through engagement of your lower back.
j174
Tuck Jumps
1x
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.
j175
Tuck to Straight to Tuck
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.
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
j176
Tuck to Straddle 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.
In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips.
In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
j177
Leg Circle from Tuck - Straddle Straight Tuck
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 Tuck - Straight Straddle Tuck
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
Tuck Single Leg Isolation
3x1 each leg
During the tuck leg extensions keep your knees glued together and isolate the movement exclusively into your knees joints.
Move slow and try to hold the position with the extended leg for a moment.
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.

Endurance Conditioning


Rest between sets: As little as possible
Intensity: Elevated

DemoExerciseReps/SetsHow to/Cues
a71
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.
a72
Narrow Half Slide Away
2x3
Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.
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.
a73
Pike Planche Lean
2x6
Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips!
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
a74
Tuck Planche Pull
2x4
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.
Keep leaning towards the front as you push your feet back towards their starting position. It should feel as if you were leaning more as you push your feet back. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
a75
Superman Shoulder Tap Combi
1x6
Isolate the arm from the rest of your body when tapping the shoulders and keep your core engaged for stability.
Do not allow your body to swing from side to side.
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
a76
V-Up Combi
1x8
Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.
Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between.
1 repetition equals 1 V-Up with each leg and 2 with both!
77
78
b79
Partial Pike Push Up
2x6
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.
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.
b80
Sitting Knee Extension with Hands behind Head
2x8
Point your feet at the ankle and curl your toes.
Sit up straight with your hands relaxed on the floor next to you and your shoulders down.

b81
Pike Push Up Negative
2x4
From your starting position draw an imaginary line starting at your hips through your shoulders and head. Extend this line until it hits the floor. Use this spot as a target for your head when lowering.
Consider placing a pillow on the floor underneath your head for added safety and comfort.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
b82
Pancake Single Knee Extension Combi
2x6 each side
Fully and especially purposely lock your knees in every single rep. Your quads should be on fire.
Reach far towards the front and especially look in front during your pancake.
Point your feet at the ankle and curl your toes.
83
84
85
86
c87
Tuck Slide
2x6
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.
c88
Wall Walk
2x6
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.
c89
V-Up
2x6
Lock your knees, point your feet and squeeze them together.
Do not relax on the floor between reps. Instead slow the downward movement down a stop just before your heels, hands or head hit the floor.
Engage your arms to be able to swing them dynamically.
c90
Forearm Plank Walk Up
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c91
Valentines Day Special
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c92
Side Forearm Plank Reach
30sec
Reach with your top arm underneath yourself rotating your torso but keeping your hips stable and immobile.
Place your feet on top of each other.

c93
Forearm Plank Walk Up
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c94
Valentines Day Special
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c95
Side Forearm Plank Reach
30sec
Reach with your top arm underneath yourself rotating your torso but keeping your hips stable and immobile.
Place your feet on top of each other.

c96
Forearm Plank Walk Up
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c97
Valentines Day Special
30sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c98
Side Forearm Plank Reach
30sec
Reach with your top arm underneath yourself rotating your torso but keeping your hips stable and immobile.
Place your feet on top of each other.

99
100
101
d102
L Handstand Single Leg Walk Out Shoulder Tap
1x4
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.
d103
Wall Handstand Shrug
1x12
Lock your elbows and look at your hands.
Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.
Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
d104
Pike Planche Lean
2x6
Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips!
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
d105
Tuck Planche Pull
2x4
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.
Keep leaning towards the front as you push your feet back towards their starting position. It should feel as if you were leaning more as you push your feet back. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
d106
Boat to Superman Side Roll
1x3 each side
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.
d107
Forearm Plank Skiing
1x40sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Keep your shoulders stable and immobile as you shift your hips from side to side.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
108
109
e110
Pike Push Up - Elevated Hands
2x8
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.
e111
Folded Knee Extension
2x8
Keep your ankles together and lock your knees so your feet lift off the floor. Feel your quads engaging on top and squeeze for a moment.
Point your feet at the ankle and curl your toes.

e112
Pike Push Up Bottom Hold
2xmax hold
Consider placing a pillow on the floor underneath your head for added safety and comfort.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
Engage your core to keep your back straight.
e113
Pancake Knee Extension Combi
2x8
Fully and especially purposely lock your knees in every single rep. Your quads should be on fire.
Reach far towards the front and especially look in front during your pancake.
Point your feet at the ankle and curl your toes.
114
115
116
117
f118
Freestanding Handstand Hold
max hold
Look at the spot between your hands at all times!
Do not walk. If you feel like you have to take a step come down instead, reset and go again.

f119
Handstand Hold - Wall Assisted
max hold
Keep your elbows locked and elevate your scapula fully at all times.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Finish your exercise with a clean walk away. You are not done until your feet are back on the floor.
f120
Wall Handstand Hold
max hold
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.
Finish your exercise with a clean walk away. You are not done until your feet are back on the floor.
f121
L Handstand Hold - Feet on Box
max hold
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.
Lock your elbows and look at your hands.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
f122
Box Tuck - Hold
max hold
Keep your knees fully bent and heels close to your glutes. Place your shoulders on top of the center of your hands.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Finish your exercise with a clean walk away. You are not done until your feet are back on the floor.
f123
L Handstand Walk - Feet on Box
max hold
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
f124
Shoulder Lift on Floor
max hold
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.
125
h126
Partial Pike Push Up
Max
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.
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.
h127
Pike Push Up Bottom Hold
Max
Consider placing a pillow on the floor underneath your head for added safety and comfort.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
Engage your core to keep your back straight.
h128
Folded Single Knee Extension
2x12
Fully and especially purposely lock your knee in every single rep. Your quad should be on fire. Keep the immobile leg engaged and stable on the floor the entire time.
Point your feet at the ankle and curl your toes.
Keep your back as straight as possible whilst placing your hands on the floor in front. To increase difficulty reach further towards the front.
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