Shoulder Prehab

Rest between sets: As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Around the World on Stomach 1x10		Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
	Forearm Plank Trunk Rotations 1x8 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line. Move slow and stay in control at all times!
	Push Up Ys 1x6 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling. Keep your shoulders and hips immobile.
	Swimming 1x20sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.
	Hand Raises over Hurdle on Stomach 1x8 each side		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.

Rest between sets: As Needed
Intensity: Moderate | Focus on form
Handstand Warm Up

Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on form
Warm Up Stretches

Rest between sets: As Needed
Intensity: Moderate | Focus on form
Press Training

Rest between sets: As Needed
Intensity: Moderate | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
	Parallel Runners Stretch Reaches 2x8 each side		In the same moment focus on your anterior pelvic tilt. Work on arching your lower back as you reach forward. Keep your hips on top of the back knee at all times. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
	Runners Slide Hip Engagements 2x8 each side		Place the elastic around your lower back. Push against it as you round your back and let it help you as you arch your back to increase learning and coordination building. Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up. Fully lock your front knee and push the bottom of the knee towards the floor.
	Pike Hip Engagements on Back 1x4		Focus on keeping the leg straight up as you arch and round your lower back flipping your hips back and forth between the anterior and posterior pelvic tilt. Keep your opposite heel on the floor. Do not allow your legs to externally rotate.
	Box Hip Engagements 2x4		Slide your legs on the box and actively flip your hip between the anterior and posterior pelvic tilt. Use your lower back muscles. Actively pull your hips into the anterior pelvic tilt. Keep your elbows locked and scapula elevated at all times.
	L Handstand Pulls 2x2		Start with your body in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall. Walk your feet back up the wall between reps. Keep your elbows locked and scapula elevated at all times.
	Straight Single Leg Isolations on Back 1x4 each side		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 slightly off the floor and push your hands 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.
	Straight Single Leg Isolations Back to Wall 2x3 each side		Push your glutes and heels into the wall and rotate the leg leg inside of the hip. Use your lower back muscles to keep your hips in a slight anterior pelvic tilt and stay connected with the wall. Fully lock your elbows, look at your hands and keep your shoulders fully elevated.