Press Prep

PRESS ACADEMY

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
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.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
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.
Back Extensions
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
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!
Elbow Lifts
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Arm Circles
1x12 each direction
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.



Wrist Warm Up


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

DemoExerciseReps/SetsHow to/Cues
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.
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.
Alternating Sitting Leg Lifts
1x4 each leg
Place your hands as far in front as possible. They should at least be next to your knee. Push yourself!
Work with strength only. Do not slam your feet into the floor on the way back down.
Lock your knees and point your feet!
Block Assisted L Sit Leg Lifts
2x6 each leg
Push your shoulders down. Show your neck long and proud like a swan.
Use your hip flexors and core compression muscles to lift the leg.
Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
V-Up Combi
1x8
Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.
Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between.
1 repetition equals 1 V-Up with each leg and 2 with both!

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