Shoulder Prehab

Rest between sets: As Needed
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
adgj	1		Forehead to W 1x8		Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
adgj	2		Straight to W 1x8		On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
adgj	3		Back Extensions 1x8		Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
adgj	4		Elbow Lifts 1x8		Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
adgj	5		Arm Circles 1x12 each direction		Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
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beh	7		Overhead Triceps Extension Warm Up 1x12 each side		Allow your shoulder to move and elbow to flare naturally as your bend your arm. Engage your core to stabilize your position. Exhale as you extend the arm. Inhale on the way back.
beh	8		Single Arm Overhead Arches 1x8 each side		Engage your core to stabilize your position. Minimize arching of the lower back. Lock your elbow and look at your hand. This is a core activation drill and not a back stretch. Do not bend too far towards the back!
beh	9		Half Kneeling Single Arm Shoulder Press 1x8 each side		Stop lowering the arm with your elbow next to your shoulder and 90 degrees bent. Engage your core to stabilize your position. Exhale as you extend the arm. Inhale on the way back.
beh	10		Row - Rotate - Press 1x6 each side		Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down. Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis. Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead.
beh	11		Bent Over Thumbs Up Back Flies 1x12		Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back. Rotate your hands so the thumbs are guiding the movement and the elastic is leaving your firsts on the pinky side. Exhale as you pull your arms back.
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cfi	13		Around the World on Stomach 1x10		Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
cfi	14		Forearm Plank Trunk Rotations 1x8 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line. Move slow and stay in control at all times!
cfi	15		Push Up Ys 1x6 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling. Keep your shoulders and hips immobile.
cfi	16		Swimming 1x20sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.
cfi	17		Hand Raises over Hurdle on Stomach 1x8 each side		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.

Rest between sets: As Needed
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a d g j	1		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 j	2		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 j	3		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 j	4		Straddle to Single Leg L on Back 2x3 each side alternating
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b e h k	6		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 k	7		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 k	8		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 k	9		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.
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c f i l	11		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 l	12		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 l	13		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 l	14		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.

Rest between sets: As Needed
Intensity: Light

Technique Training

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

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
a	2		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
a	3		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.
a	4		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.
a	5		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.
a	6		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.
a	7		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!
a	8		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.
a	9		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.
a	10		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.
a	11		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.
a	12		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!
a	13		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.
a	14		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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b	25		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
b	26		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.
b	27		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
b	28		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.
b	29		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.
b	30		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.
b	31		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.
b	32		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!
b	33		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.
b	34		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.
b	35		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.
b	36		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.
b	37		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!
b	38		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.
b	39		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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c	46		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
c	47		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
c	48		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.
c	49		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.
c	50		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.
c	51		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.
c	52		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.
c	53		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.
c	54		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!
c	55		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.
c	56		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.
c	57		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.
c	58		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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d	65		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
d	66		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
d	67		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.
d	68		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.
d	69		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.
d	70		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!
d	71		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.
d	72		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!
d	73		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.
d	74		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.
d	75		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.
d	76		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.
d	77		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!
d	78		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.
d	79		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
e	88		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
e	89		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e	90		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.
e	91		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.
e	92		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.
e	93		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!
e	94		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.
e	95		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!
e	96		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.
e	97		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.
e	98		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.
e	99		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.
e	100		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!
e	101		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.
e	102		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
f	106		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
f	107		L Handstand Single Leg Isolation 1x3 each leg alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f	108		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.
f	109		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.
f	110		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!
f	111		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!
f	112		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!
f	113		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.
f	114		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.
f	115		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.
f	116		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.
f	117		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
g	125		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
g	126		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.
g	127		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.
g	128		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!
g	129		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!
g	130		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.
g	131		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!
g	132		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!
g	133		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!
g	134		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.
g	135		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
h	141		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
h	142		Tuck Slide 1x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
h	143		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.
h	144		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.
h	145		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.
h	146		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.
h	147		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.
h	148		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!
h	149		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.
h	150		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.
h	151		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.
h	152		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
i	155		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
i	156		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.
i	157		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.
i	158		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.
i	159		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.
i	160		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!
i	161		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!
i	162		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.
i	163		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.
i	164		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!
i	165		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.
i	166		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
j	169		Wall Walk 2x3		Take small and controlled steps with your hands facing towards the front. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
j	170		Tuck Slide 1x4		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Lock your elbows, elevate your scapula and look at the spot in between your hands.
j	171		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.
j	172		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.
j	173		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.
j	174		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.
j	175		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.
j	176		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.
j	177		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.
j	178		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.
j	179		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

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	71		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.
a	72		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.
a	73		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.
a	74		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.
a	75		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.
a	76		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
b	79		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.
b	80		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.
b	81		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.
b	82		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
c	87		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.
c	88		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.
c	89		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.
c	90		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.
c	91		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.
c	92		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.
c	93		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.
c	94		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.
c	95		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.
c	96		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.
c	97		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.
c	98		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
d	102		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.
d	103		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.
d	104		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.
d	105		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.
d	106		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.
d	107		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
e	110		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.
e	111		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.
e	112		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.
e	113		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
f	118		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.
f	119		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.
f	120		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.
f	121		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.
f	122		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.
f	123		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!
f	124		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
h	126		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.
h	127		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.
h	128		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.