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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
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.
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.
Straddle Press from Floor
3x1
Start with your feet about shoulder width apart close to your hands so your hips are as high as possible from the start.
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!
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!
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



Standing Pike Planche Leans
2x4



Compression Slides
2x4



V-Up Combi against Elastic
1x8



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