Press Prep

PRESS ACADEMY

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow 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.


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
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.
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.
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.

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.
Parallel Runners Stretch Reaches
2x6 each leg
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.
V-Up Combi
1x6
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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