Shoulder Prehab

Rest between sets: As Needed
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 Pushes 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 Rotations 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 Steps 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.

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
	Push Up Leans 1x8		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.
	Half Slide Away 2x3		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.
	Bench Leans 2x4		Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands. Protract your shoulders to fight gravity and to protect yourself from injuries. 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!
	Standing Pike Planche Leans 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. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips! 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.
	Tuck Planche Pulls 2x6		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. Keep leaning towards the front as you push your feet back towards their starting position. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders. 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.
	Walking Dead 2x12		Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor. 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. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	Standing Elastic Planche Flies 1x12		Rotate your hands so the wrists face towards the ceiling. Keep your chest out and back sligthly arched. As you bring your hands forward mimic the motion of hugging a tree and squeeze your chest in the process.