Specific Warm Up
Rest between sets:Minimal
Intensity: Light
Demo Exercise Reps/Sets How to/Cues
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.
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.
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."
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."
Keeping your hands in a vertical position push them down in front of your body towards your belly button.Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.Keep your shoulders depressed and squared with your hips.
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.
Activation Training
Rest Between Sets: As Needed
Intensity: Moderate | Focus on form
Demo Exercise Reps/Sets How to/Cues
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.
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.
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!
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.
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.
Planche Training
Rest Between Sets: As Needed
Intensity: Moderate | Focus on form
Conditioning
Rest Between Sets: 60-120sec
Intensity: Elevated | Focus on form