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
	Reaching Parallel Runners Stretch Reps 1x8 each side		Focus on the anterior pelvic tilt first. Do not aim to bring your forehead to your knee. Instead reach with your belly button towards your big toe. Look towards the front at all times. Keep your hips on top of the back knee at all times. Lock the front knee and push the bottom of the knee towards the floor.
	Parallel Runners Stretch Lifts 1x6 each leg		Place your whole hand flat on the box. To increase difficulty walk your hands further towards the front. Keep your hips on top of the supporting foot and squared with your shoulders. Lock the front knee and push the bottom of the knee towards the floor.
	Walking Dog 1x4 each side		Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Squeeze your shoulder blades behind your back to open your chest. Fully lock both knees and make sure they do not point towards the side.
	Pike Press Prep 1x6 each side		As you shift your hips back pull the toes of your straight leg up towards your face. When lean forward load your hands and push your index fingers into the floor. Use your back muscles to pull your hips towards the anterior pelvic tilt. Bend your elbows and pull your chin towards your toes as your hips rise.
	L Handstand Single Leg Isolation Shrugs 1x2 each side		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position. Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
	Straddle Slide Away 1x3		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. 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. Keep your elbows locked and elevate your scapula fully at all times.
	Slow Lower from Handstand 1x2		Only when you can not pull any lower lean your shoulders towards the front slightly and lower your hips to allow your feet to travel towards the floor. Close your legs to about shoulder width just before touching the floor to make your legs longer and decrease the distance your hips have to travel Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
	Bench Zombie 1x4		Find a solid and slipper bench to properly perform the drill. The lower the box the more flexibility you will need. Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! Reverse the movement as you return to your starting position. First bring the shoulders out towards the front and the hips down. Then push the shoulders and feet back.
	Bench Zombie Press 2x2		With your hips all the way on top pull your hips into a slight anterior pelvic tilt and lift your feet off. All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	Straddle Press From 2 Blocks 3x		Focus on compression first. When your feet first leave the blocks keep them shoulder width apart. The goal is to push the hips up and in the direction of the anterior pelvic tilt whilst the shoulders move back in line on top of the hands. Use your hip flexors to keep as much compression as possible. All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore. The Press to Handstand is a flexibility skill first. Consider stretching your hamstrings right before your press attempt to be able to access all available mobility. Lock your knees and point your feet!
	chest to wall press 2x2		Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall. Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible. On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
	Press Take Offs over Blocks at Wall 2x6		Come closer to the wall for increased difficulty. Resist with your shoulders, use your back to pull your hips into an anterior pelvic tilt and push your index finger into the floor. Look at the floor in between your hands. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	Sitting Leg Lifts Over Blocks 2x4		Place your hands shoulder width apart on the floor as far away from your center as possible. 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!
	Extreme Zombie 2x6		Lean your shoulders towards the front and use your back to pull your hips up. The goal is to bring the feet all the way to the hands, the arm pits to the legs and to have the intention of flipping the hips into an anterior pelvic tilt. Consider externally rotating your hands to ease pressure on the wrists.
	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.
	Compression Slides 2x4		Move slowly! The longer this takes the more control and strength you will develop! Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Use your hip flexors and core compression muscles to lift the leg.
	V-Up Combi against Elastic 1x8		Lock your knees fully and keep them straight the entire time. Your quads should be on fire. Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged. 1 repetition equals 1 V-Up with each leg and 2 with both!