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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
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.
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.
Active 1 Legged Pike Stretch & Hold on Back
20sec stretch & 10 sec Hold
Actively pull the foot towards your face using your hip flexor muscles.
Keep your shoulders depressed and on the floor.
Keep your back straight and keep the opposite knee locked.
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.
Lower to Compression Hold
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.
Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.
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!
Take Off to Press to Handstand
2x1
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.
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!
Zombie Press to Handstand on Floor
2x1
Whilst the goal is to perform the Zombie Press strictly with strength it is normal to create some momentum during the Zombie part of the movement that is carried over into the Take Off.
Point your feet on the floor, wear slippery socks on a smooth surface and lock your knees.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
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.
Compression Hold at Wall
3x max hold
Place your heels on the wall behind you. Instead of leaning into the wall you should have the intention of trying to slide them upwards on the wall.
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.
Back to Wall Leg Lifts
2x6
The distance of your hands to the wall has to be quite big in order to stay connected with the wall. Externally rotate your hands to ease the pressure on your wrists.
Use your hip flexors and compression muscles to pull your feet towards your wrists. Allow your back to round sligthly and for the lower back to come off the wall. Return to your starting position between each rep.
Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
Elastic Front Corrections
2x12
Hold the elastic with your entire hand. We want the back of the hand to face the same direction as your back when the hands are on top. The elastic is basically an extension of the fingers.
Isolate the movement into your arms and look at your hands.
Elevate your scapula, hold your hands shoulder wide apart and keep your elbows locked!
Walking Dead
2x20
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.
Stalder Leg Lifts
2x4
Push your shoulders down. Show your neck long and proud like a swan.
Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders.
Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier.
V-Up Combi with rope
8x
Keep the immobile leg on the floor for control. Do not externally rotate either leg.
With a straight back reach as tall as possible to clear the leg. Keep your upper body and leg up as you return with your hands to the initial side of the leg.
Lock your knees the entire time but flex your foot if necessary.

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