Shoulder Prehab
Rest between sets: As Needed
Intensity: Light
Demo Exercise Reps/Sets How to/Cues
Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position.
Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.Keep your shoulders down and look towards the front.Engage your core to stabilize your position.
Keep your shoulders down and look towards the front.Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked.Engage your core to stabilize your position.
Rock your elbows back and forth carefully whilst keeping your body stable.Engage your core and create 1 straight line from your feet all the way through your neck.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Shoulder & Core Activation
Rest between sets: As Needed
Intensity: Light
Demo Exercise Reps/Sets How to/Cues
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.
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.
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.
Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill.Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Wrist Warm Up
Rest between sets: As Needed
Intensity: Light
Technique Training
Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on Form
workout_number sort_number Demo Exercise Reps/Sets How to/Cues
a 1 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 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 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 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 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.
6
b 7 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 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 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 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 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 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.
13
14
15
16
17
c 18 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 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 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 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 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.
23
24
25
d 26 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 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 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 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 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 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.
32
33
34
35
e 36 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 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 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 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 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 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.
42
43
44
f 45 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 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 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 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 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 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 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.
52
53
g 54 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 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 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 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 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 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 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!
61
62
63
64
65
h 66 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 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 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 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 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 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 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 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 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 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.
76
77
78
i 79 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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!
94
95
96
97
j 108 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 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 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 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 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 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 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 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 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 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.
118
119
120
121
122
123
124
k 125 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 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 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 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 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 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 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 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 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 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 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