Specific Warm Up

Rest between sets:Minimal
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	210		Straight Lift 1x6		Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition. 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.
a	211		Back Lift with Hands by Hips 1x6		Keep your head in a neutral position as you lift your entire upper body off 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!
a	212		Motor Bike Wrist Warm Up 1x10 each direction		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
a	213		Italian Wrist Curl 1x8		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your forearm around horizontal.
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b	215		W Lift 1x6		Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition. 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.
b	216		Lying Rear Deltoid Fly 1x6		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.
b	217		Hand Wrist Pass Through 1x5		Curl your fingers so your fingernails lay on top of another. Continue this movement pushing the fingers through until the back of your hands are connected. Return to your starting position using the same movement path. Apply pressure on your wrists the entire time by gently pushing your hands towards each other.
b	218		Forward Facing Wrist Stretch 1x20sec		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Gently move your shoulders towards the front on top of your fingers and beyond to load weight from your knees into your wrists. Go slow and only place as much pressure in your hands as you are comfortable with.
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c	220		Elbow Lift 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!
c	221		Arm Circle 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.
c	222		Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
c	223		Prayer Pose Rotation 1x6 each direction		Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
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d	225		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.
d	226		Back Extension 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!
d	227		Reverse Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
d	228		Backward Facing Wrist Stretch 1x20sec		Place your hands shoulder width apart on the floor with your fingers pointing towards your knees! Start with your shoulders in front of your hands and lock out your elbows. With the entire palm of your hand on the floor slowly bring your shoulders back towards you to increase pressure and wrist extension for a gentle wrist and forearm stretch.
	229
e	230		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!
e	231		Forearm Plank Trunk Rotation 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!
e	232		Open Close Hands 1x10		Close your hands into tight wrists to mobilize your hands and stimulate blood flow. Squeeze tight when in the fist position and spread your fingers wide as you open your hands.
e	233		Salt Bae Wrist Curl 1x8		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your hips and shoulders perfectly squared and parallel to the floor.
	234
	235
f	236		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.
f	237		Hand Raise 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.
f	238		Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
f	239		Kneeling Elbow Rotation 1x10 each direction		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows! Rotate the pit of your elbows towards you and away from you as far as you can in each rep. Lean into your hands and keep your wrists under constant pressure.
	240
g	241		Push Up Y 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.
g	242		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.
g	243		Surfer Wrist Warm Up 1x10		Spread your thumb and pinky finger wide towards the side whilst your remaining fingers fold into a fist. Rotate your hands fully intp internal and external rotation in each rep. Isolate the rotation into your wrist only keeping your elbow mostly stable.
g	244		Broom Lift 1x8		The weight should exit your fist on the pinky side. The longer and heavier the stick the harder this exercise gets. Whilst the goal is to challenge yourself this should not create discomfort. Always put form first and stay under control the entire time. Keep your hand by your side next to your body. Lock your elbow and relax your shoulders.

Skill Training

Rest Between Sets: As Needed
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	29		Protraction Cat 'n' Cow 2x6		Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows and turn the pits of your elbows 45 degrees towards the front. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
a	30		Scapula Push Up en L'Aire 2x6		Move into full retraction with your shoulder blades touching each other behind the back into full protraction pushing the blades away from the spine as if you wanted to touch them in front of your chest in each rep. Keep your back straight. Do not arch it during retraction or round it during protraction. Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either.
a	31		Downward Dog to High Push Up 1x4		Place your feet against the wall to prevent them from sliding. 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	32		Downward Dog to High Lean Push Up 1x4		Place your feet against the wall to prevent them from sliding. 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	33		Nose to Knees on Back 2x4		Using your core as much as possible pull your quads towards your chest, tuck your chin and connect your forehead to your knees. Grab your shins right underneath the knees with both hands to apply additional pressure and fully round the back. Keep your knees and ankles connected at all times.
a	34		Wall Crane Lean - Elevated Feet 2x6sec		Elevate your feet to make transferring the weight into your hands easier and you are close to the final position with your feet secured. Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
	35
b	36		Protraction Cat 'n' Cow 2x8		Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows and turn the pits of your elbows 45 degrees towards the front. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
b	37		Wall Scapula Push Up 2x8		Move into full retraction with your shoulder blades touching each other behind the back into full protraction pushing the blades away from the spine as if you wanted to touch them in front of your chest in each rep. Keep your back straight. Do not arch it during retraction or round it during protraction. Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either.
b	38		Push Up Lean 1x4		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
b	39		Push Up Lean - Elevated Feet 1x4		Elevate your feet for increased pressure on your hands. Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
b	40		Sitting Crane Compression 1x4		Compress using your core muscles and push your hands forward. Squeeze your knees into your armpits the same way you would in a crane or tuck planche.
b	41		Crane Lean - Elevated Feet 2x4		Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Keep your feet down whilst loading and unloading the shoulders with your bodyweight.
b	42		Wall Crane Lean - Elevated Feet 1x8sec		Elevate your feet to make transferring the weight into your hands easier and you are close to the final position with your feet secured. Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
b	43		Wall Crane Lean 2x8sec		Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Keep your feet down whilst loading and unloading the shoulders with your bodyweight. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
	44
c	45		Banded Scapular Protraction 2x8		Keep your scapula depressed the entire time. Round your upper back sligthly as you push into protraction. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Keep your lower back straight and engage your core and glutes. Your hips can be in a slight posterior pelvic tilt but not the opposite.
c	46		Scapula Push Up on Knees 2x8		Move into full retraction with your shoulder blades touching each other behind the back into full protraction pushing the blades away from the spine as if you wanted to touch them in front of your chest in each rep. Keep your back straight. Do not arch it during retraction or round it during protraction. Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either.
c	47		Forearm Planche Lean - Bent Knees		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. 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. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
c	48		Forearm Planche Lean - Hold with Bent Knees		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. Place your head close to the wall and keep the distance of your head to the wall consistent throughout the hold to assure even pressure. 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. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
c	49		Lying Tuck Planche Compression 1x4
c	50		Wall Crane - Elevated Feet 2x8sec		Elevate your feet to make transferring the weight into your hands easier and you are close to the final position with your feet secured. Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Once the lean is complete and your feet start to feel weightless fully bend your knees, take your toes off the floor and bring your heels towards your glutes.
c	51		Crane Lean - Elevated Feet 2x4		Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Keep your feet down whilst loading and unloading the shoulders with your bodyweight.
c	52		Crane Single Leg Take Off - Elevated Feet 2x3 each side		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Once the lean is complete and your feet start to feel weightless fully bend one knee at the time. Move slow, stay in control at all times and keep your shoulders and hips squared. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
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d	54		Protraction Cat 'n' Cow 2x8		Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows and turn the pits of your elbows 45 degrees towards the front. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
d	55		Forearm Plank Scapula Push Up - Bent Knees 2x8		Keep your back straight. Do not arch it during retraction or round it during protraction. Place your shoulders right on top of your elbows. Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either.
d	56		Forearm Planche Lean		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. 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. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
d	57		Kneeling Planche Lean		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. 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.
d	58		Single Leg Compression Cow 1x3 each side
d	59		Crane Lean 2x4		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Keep your feet down whilst loading and unloading the shoulders with your bodyweight.
d	60		Crane Single Leg Take Off - Elevated Feet 2x3 each side		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Once the lean is complete and your feet start to feel weightless fully bend one knee at the time. Move slow, stay in control at all times and keep your shoulders and hips squared. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
d	61		Crane Take Off - Elevated Feet 2x4		Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. With the shoulders in front and post weight in your hands bend your knees more to momentarily take your feet off to hit the freestanding, final position.
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e	63		Banded Scapular Protraction 2x8		Keep your scapula depressed the entire time. Round your upper back sligthly as you push into protraction. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Keep your lower back straight and engage your core and glutes. Your hips can be in a slight posterior pelvic tilt but not the opposite.
e	64		Forearm Plank Scapula Push Up 2x8		Keep your back straight. Do not arch it during retraction or round it during protraction. Place your shoulders right on top of your elbows. Whilst you don't have to forcefully push your shoulders down it is important not to elevate them either.
e	65		Forearm Planche Lean		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. 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. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
e	66		Forearm Planche Lean - Hold		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. Place your head close to the wall and keep the distance of your head to the wall consistent throughout the hold to assure even pressure. 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. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
e	67		Single Leg Compression Lean 1x3 each side
e	68		Crane Lean 1x4		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Keep your feet down whilst loading and unloading the shoulders with your bodyweight.
e	69		Crane Single Leg Take Off 2x3 each side		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Once the lean is complete and your feet start to feel weightless fully bend one knee at the time. Move slow, stay in control at all times and keep your shoulders and hips squared. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
e	70		Wall Crane 2x8sec		Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Once the lean is complete and your feet start to feel weightless fully bend your knees, take your toes off the floor and bring your heels towards your glutes.
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f	72		Protraction Cat 'n' Cow 2x8		Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows and turn the pits of your elbows 45 degrees towards the front. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
f	73		Protraction Push Up 2x8		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Touch the chest to the floor in each rep. Keep your elbows close along your body.
f	74		Planche Lean		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. 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.
f	75		Planche Lean - Hold		Measure the distance of your hands to the wall and place your head close to the wall as you lean forward. Keep your head in the same distance to the wall throughout the entire hold to assure consistent 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. 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.
f	76		Single Leg Compression Cow 1x3 each side
f	77		Crane Single Leg Take Off 2x3 each side		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Once the lean is complete and your feet start to feel weightless fully bend one knee at the time. Move slow, stay in control at all times and keep your shoulders and hips squared. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
f	78		Crane Take Off 2x4		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. With the shoulders in front and post weight in your hands bend your knees more to momentarily take your feet off to hit the freestanding, final position. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
f	79		Crane - Elevated Feet 2x4sec		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Keep your feet on the blocks the entire time
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g	81		Banded Scapular Protraction 2x8		Keep your scapula depressed the entire time. Round your upper back sligthly as you push into protraction. It should feel as if you were trying to make your shoulder touch in front of your chest. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Keep your lower back straight and engage your core and glutes. Your hips can be in a slight posterior pelvic tilt but not the opposite.
g	82		Banded Scapula Push Up 2x8		If your band is too long rotate one end to create twists and ultimately shorten it to the desired length. Move into full retraction with your shoulder blades touching each other behind the back into full protraction in each rep. Keep your back straight. Do not arch it during retraction or round it during protraction. Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front.
g	83		Banded Elevated Planche Lean		Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential. 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.
g	84		Lying Tuck Planche Compression 1x4
g	85		Crane Single Leg Take Off 2x3 each side		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Once the lean is complete and your feet start to feel weightless fully bend one knee at the time. Move slow, stay in control at all times and keep your shoulders and hips squared. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
g	86		Crane - Elevated Feet 2x8ec		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Keep your feet on the blocks the entire time
g	87		Crane 2x max hold		Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms. Once the lean is complete and your feet start to feel weightless fully bend your knees, take your toes off the floor and bring your heels towards your glutes. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.

Conditioning

Rest Between Sets: Minimal
Intensity: Elevated | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	29		Push Up Walk Hands 2x4		Take small and controlled steps with your hands facing towards the front. Elevate your scapula to cover your ears with your shoulders and stabilize your core to avoid swinging the hips from side to side. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
a	30		Compression Bird Dog 2x2 each side		Look at your hand and keep the arm and leg up. Move slow and stay in control at all times! Lock the lifted elbow and knee.
a	31		Boat Pose 2x20sec		Keep your shoulders low, elbows locked and arms parallel to the floor. Straighten your back as much as possible.
	32
b	33		L Handstand Walk - Feet on Box 2x4		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!
b	34		L Handstand Shrug 2x8		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. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
b	35		Sitting L Sit Leg Lift - Block Assisted 2x10		Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet! Exhale as you lift your legs.
b	36		Cocoon Crunche 2x12		Bring your arms around the sides in big circles. Travel your arms parallel to the floor. Stay active at all times. Do not relax your heels, hands, shoulder blades or back of the head on the floor in between reps.
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c	38		Wall Walk 2x2		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	39		L Handstand Shrug 2x12		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. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
c	40		Block Assisted L Sit Single Leg Lift - Elevated Hands 2x8 each side		Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Use your hip flexors and core compression muscles to lift the leg. Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier.
c	41		Rocking Boat Abs 2x40sec		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position. Engage your entire body from hands to toes.
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d	43		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	44		Elevated Planche Lean 2x4		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. 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	45		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	46		L Sit Single Leg Lift - Elevated Hands 2x8 each side		Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. Use your hip flexors and core compression muscles to lift the leg. Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier.
d	47		Boat to Superman Side Roll 2x3 each direction		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position but pull it back slightly as you roll onto your stomach. Engage your entire body from hands to toes.
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e	49		L Handstand Shoulder Correction - Feet on Box 2x4		Every time your shoulders pass on top of the center of your hands stop for a moment, push out extra tall and move on. Lock your elbows and look at your hands. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e	50		Planche Lean Tuck Walk 2x3 each side		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your upper back as you walk into the tuck. Keep leaning towards the front as you walk your feet back towards their starting position. It should feel as if you were leaning even more as you walk 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.
e	51		Block Assisted L Sit Single Leg Lift 2x8 each side		Push your shoulders down. Show your neck long and proud like a swan. Use your hip flexors and core compression muscles to lift the leg. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
e	52		V-Up to Superman Side Roll 2x2 each side		Lock your knees, point your feet and squeeze them together. During the V-Up the goal is to bring the chest to the ankles. Try to get as flat and as tall as possible. Engage your entire body from hands to toes.
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f	54		Half Slide Away 2x4		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. 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.
f	55		Kneeling Tuck Planche Lift 2x6		Lean your shoulders towards the front to transfer weight from your feet into your hands. Point your feet on the floor. The goal is to be as light as possible on the feet with most weight in the hands. Keep constant pressure on your shoulders. Fully lock your elbows on the floor and turn the pit of your elbows 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
f	56		Pike Planche Lean - Hold 2x8sec		Measure the distance of your hands to the wall and place your head close to the wall as you lean forward. Keep your head in the same distance to the wall throughout the entire hold to assure consistent 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. 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.
f	57		L Sit Single Leg Lift 2x6 each side		Push your shoulders down. Show your neck long and proud like a swan. Use your hip flexors and core compression muscles to lift the leg. Lock your knees and point your feet!
f	58		V-Up Combi 8x		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!
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g	60		Extreme Half Slide Away 2x4		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength. Keep your elbows locked and elevate your scapula fully at all times.
g	61		Planche Lean Pull Through 2x4		Lean your shoulders towards the front to transfer weight from your hands into your feet. When you can not lean any further swing your legs through. Try to stay in control at all times. 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.
g	62		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.
g	63		Tuck L Sit Hold 2x10-20sec		Fully lock your elbows. This is a straight arm drill! Consider externally rotating your hands to ease pressure on the wrists in case you are not training on parallettes. Keep your hands shoulder wide apart and aim to keep your hips in between your hands. Hold your quads parallel to the floor.
g	64		V-Up Combi with Block 4x each side		Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged. Lock your knees fully and keep them straight the entire time. Your quads should be on fire. Keep the immobile leg on the floor for control. Do not externally rotate either leg.

FINISH WORKOUT