Specific Warm Up

Rest between sets:Minimal
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Butterfly Shoulder Warmup 3x up and down		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.
	Overhead Warm Up Push 1x8		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.
	External Rotation with Loop 1x8		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.
	Looped Wall Step 1x6 step each way		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.
	Forearm Plank Shoulder Burner with Elastic and Foam Roller 1x12		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.

Activation Training

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

Demo	Exercise	Reps/Sets	How to/Cues
	Banded Scapular Protraction 1x10		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.
	Maltese Press against Elastic on Back 1x6
	Banded Planche Lean 1x6		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.
	Banded Planche Lean - Max Effort Hold 2x2x4sec		Depress your shoulders and protract them as hard as you can against the band. Lean towards the front whilst you keep pushing as hard as possible. This is about how bad you want it!! You should not be able to hold this Max Effort for more than 5 sec. 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

Conditioning

Rest Between Sets: 60-120sec
Intensity: Elevated | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
			"
	Sitting Plate Push Up 3x12		Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. Look at your hands and elevate your scapula when your elbows are locked. Allow your scapula to depress naturally as you bend your arms. Engage your core to keep your back straight.

FINISH WORKOUT