Shoulder And Core Activation

Rest between sets: As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Kneeling Shoulder Shrug with Elastic - Chest to Wall 2x6		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!
	Shoulder Lift on Floor 2x4		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.
	Half Superman Plank Push Up 2x6		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. Flex your feet on the floor and keep them next to each other.
	Forearm Plank Push Up - Elevated Feet 2x6		Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. Flex your feet on the floor and keep them next to each other. Place your elbows right underneath your shoulders.

Wrist Warm Up

Rest between sets: As Needed
Intensity: Light

Technique Training

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

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		L Handstand Walk - Feet on Box 2x2		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!
a	2		L Handstand Single Leg Isolation - on Box 2x2 each side 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 L. Engage your back and pull your hips into a slight anterior pelvic tilt 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. 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!
a	3		Box Tuck Walk 2x2		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. Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
a	4		Single Leg Tuck on Back 2x2 each side alternating		The distance between your feet and the floor should stay the same the entire time. 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.
a	5		Box Tuck Single Leg Isolation 2x2 each side alternating		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 immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. 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.
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b	7		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.
b	8		Lateral Leg Isolation from Straight at Wall 2x2 each side 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	9		Wall Handstand Single Foot Isolation 2x2 each side alternating		Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands. Elevate your scapula to cover your ears with your shoulders the entire time.
b	10		45 Handstand Single Leg Isolation 2x2 each side alternating		Move slowly and stop the leg right on top of your hips to create a perfectly straight line. 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	11		Single Leg Tuck on Back 2x2 each side alternating		The distance between your feet and the floor should stay the same the entire time. 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.
b	12		Single Leg Tuck Slide 2x2 each side alternating		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
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c	18		L Handstand Walk - Feet on Box 1x2		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!
c	19		L Handstand Single Leg Isolation - on Box 1x2 each side 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 L. Engage your back and pull your hips into a slight anterior pelvic tilt 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. 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!
c	20		L Handstand Shoulder Correction 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.
c	21		Box Tuck Single Leg Isolation 1x3 each side alternating		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 immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. 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.
c	22		Box Tuck Hover 3x1 each side		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. 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. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
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d	26		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	27		Half Slide Away 2x3		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Keep your elbows locked and elevate your scapula fully at all times.
d	28		Single Leg Tuck Slide 2x2 each side none alternating		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
d	29		45 Handstand Single Leg Isolation 2x2 each side alternating		Move slowly and stop the leg right on top of your hips to create a perfectly straight line. 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.
d	30		45 Handstand Single Leg Tuck Slide 2x1 each side		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
d	31		45 Handstand Hover 2x1 each side		Move slowly and calculated. Do not push, swing or jump off the wall. 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.
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e	36		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	37		Single Leg Slide to Tuck 2x2 each side		Move slow and focus on 1 movement at the time. Separate the movements and freeze every time your change the limb or direction of the movement. Hold the tuck position for a moment in each rep. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
e	38		Tuck Slide 2x2		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	39		Wall Tuck Jump 4x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders on top of the hands at all times. Look at the spot between your hands at all times!
e	40		L Handstand Single Leg Isolation 2x2 each side		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	41		L Walk Up 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
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f	45		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.
f	46		Straddle Half Slide Away 2x3		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. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
f	47		Half Slide Away 1x3		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. 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	48		Slide Away 3x2		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.
f	49		L Handstand Single Leg Isolation 1x2 each side 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	50		45 Handstand Hover 1x2 each side alternating		Move slowly and calculated. Do not push, swing or jump off the wall. 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.
f	51		45 Handstand Leg Isolation 2x1 each side alternating		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.
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g	54		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.
g	55		L Handstand Single Leg Isolation 1x2 each side alternating		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
g	56		L Handstand Single Leg Tuck to Straight 2x2 each side none alternating		Focus on moving the foot up in a vertical line only. Do not pike the leg at the hips towards the wall or arch it over towards the back. Film yourself from the side and watch it back between sets to check on your form and increase upside down body awareness and coordination. Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
g	57		L Walk Up 2x each side none alternating		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g	58		L Wall Jump 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g	59		L Handstand Single Leg Tuck to Straight Kick 2x2 each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands, shoulders and hips. Do not arch the leg over towards the back. Use the momentum created to momentarily release the second foot off the wall without closing the leg up. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g	60		Partial Kick Up 3x each side none alternating		Begin with the heel that jumps off the floor just in front of the board. First jump the foot onto the board before then jumping towards the handstand. The second foot should never touch the floor. Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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h	66		Box Tuck Single Leg Isolation 1x3 each side alternating		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 immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. 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.
h	67		Box Tuck Hover 2x1 each side		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. 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. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
h	68		Tuck Slide 1x3		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	69		45 Handstand Single Leg Tuck Slide - Sans Genoux 2x2 each side none alternating		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. Place your hands in the same distance to the wall as during your regular tuck slide. Lock your elbows, elevate your scapula and look at the spot in between your hands.
h	70		45 Handstand Single Leg Tuck Slide Hold - Sans Genoux 1x 10sec each side		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. Place your hands in the same distance to the wall as during your regular tuck slide. Lock your elbows, elevate your scapula and look at the spot in between your hands.
h	71		Single Leg Tuck Hover 1x each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. 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. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
h	72		Single Leg Tuck Take Off 2x1 each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. 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. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
h	73		Wall Tuck Jump to Handstand 4x		Keep your shoulders on top of the hands at all times. Jump past the tuck and extend the legs into a straight handstand before touching the wall. Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
h	74		Partial Tuck Jump 4x		Keep your knees together and close to your chest. Jump from flexed feet to be able to push off the floor properly. Look at the spot between your hands at all times!
h	75		Extreme Half Slide Away 2x2		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.
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i	79		Wall Walk		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	80		Single Leg Tuck Slide		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
i	81		45 Handstand Single Leg Tuck Slide - Sans Genoux 1x3 each side none alternating		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. Place your hands in the same distance to the wall as during your regular tuck slide. Lock your elbows, elevate your scapula and look at the spot in between your hands.
i	82		Single Leg Tuck Take Off to Straight 2x1 each side		Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
i	83		Single Leg Tuck Take Off to Tuck 2x1 each side		Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.
i	84		Kick Up to Single Leg Tuck 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! Fully bend the second leg and use your hip flexors to pull it into a tight tuck.
i	85		Tuck Slide - Sans Genoux 1x4		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. Place your hands in the same distance to the wall as during your regular tuck slide. Lock your elbows, elevate your scapula and look at the spot in between your hands.
i	86		Tuck Take Off 2x2		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.
i	87		Box Tuck Single Leg Isolation 1x2 each side alternating		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 immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. 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.
i	88		Box Tuck Hover 1x2 each side		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. 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. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
i	89		Box Tuck Leg Isolation 2x1 each side		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. 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. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster. 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. Stabilize your hips with your back and use your hip flexors to actively pull the first knee down until it touches the box.
i	90		Partial Jump to Tuck - Hold 2x1 each side		Begin with your heels just in front of the board to avoid having to jump backwards. Already jump as far towards the tuck in this initial jump as you can control. 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.
i	91		Jump to Tuck - Hold 4x		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	92		Partial Tuck to Straight Entry 4x		Begin with your heels just in front of the board to avoid having to jump backwards. Already jump as far towards the tuck in this initial jump as you can control. Do not attempt to hold the tuck. Instead use the tuck as a stepping stone to align your hips with the already aligned hands and shoulders before extending the legs up into the straight handstand. Work on your timing to shoot your legs up in the right moment to nail your straight handstand.
i	93		Tuck to Straight Entry 4x		Do not attempt to hold the tuck. Instead use the tuck as a stepping stone to align your hips with the already aligned hands and shoulders before extending the legs up into the straight handstand. Work on your timing to shoot your legs up in the right moment to nail your straight handstand. 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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j	108		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	109		L Handstand Single Leg Circle 1x1 each side & each direction		In the straight and tuck handstand your feet should be parallel. As soon as your feet open towards the straddle handstand externally rotate your legs from your hips. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j	110		45 Handstand Lateral Leg Isolation 2x2 each side none alternating		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. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
j	111		L Handstand Leg Isolation 2x1 each side alternating		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j	112		Straddle Half Slide Away 1x3		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
j	113		Straddle Slide Away 2x3		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.
j	114		Half Slide Away 1x3		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. 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.
j	115		Slide Away 2x3		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
j	116		Slide Away to Straddle 2x2		Externally rotate your legs as you open into the straddle and carry them down to avoid creating momentum. Only open our legs as far as you are able to remain well aligned. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Keep your elbows locked and elevate your scapula fully at all times.
j	117		Straddle Jump To Handstand 4x		Lift your legs. Do not let them hang behind in a pancake and drag you down. 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! Do not walk. If you feel like you have to take a step come down instead, reset and go again.
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k	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.
k	126		L Handstand Single Leg Isolation 1x2 each side 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.
k	127		L Handstand Leg Isolation 2x1 each side alternating		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.
k	128		Slide Away 2x3		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.
k	129		L Wall Jump 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
k	130		L Handstand Kick to Handstand 2x1 each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands, shoulders and hips. Do not arch the leg over towards the back. Use the light momentum created from the kick to lift the second leg off the wall. Finish in a straight handstand. Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
k	131		Single Leg Tuck Take Off 1x2 each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. 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. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
k	132		Kick Up to Single Leg Tuck 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! Fully bend the second leg and use your hip flexors to pull it into a tight tuck.
k	133		Kick Up to L 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs! Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
k	134		Partial Kick Up to Elevated Kick Up to Handstand 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. First jump into the single leg L. Then, once in control, close the second leg up. Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
k	135		Kick Up to Handstand 4x each side		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. First jump into the single leg L. Then, once in control, close the second leg up. Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.

Conditioning

Rest between sets: 30-45 sec
Intensity: Elevated