Specific Warm Up

Rest between sets:Minimal
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Back Fly with Elastic in 5 Angles 1x8 each angle		Straighten your arms and work with your palms facing the attachment point. Straighten out your back and keep your shoulders low. Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
	Front Fly with Elastic in 5 Angles 1x8 each angle		Straighten your arms and work with your palms facing away from the attachment point. Keep your knees sligthly bent. Straighten out your back and keep your shoulders low. Work through all 5 angles: Up overhead, 45 degrees towards the side, perfectly out towards the side, 45 degrees towards the floor and with the hands next to the hips.
	Outward External Rotation with Elastic 1x8 each side		Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
	Internal Shoulder Rotation with Elastic 1x8 each side		Internally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."

Activation Training

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

Demo	Exercise	Reps/Sets	How to/Cues
	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!
	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.
	Banded Scapular Protraction 1x8		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.
	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.
	Banded Planche Lean 2x4		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.

Planche Training

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

FINISH WORKOUT