Shoulder Prehab

Rest between sets: As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How 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.

Rest between sets: As Needed
Intensity: Moderate | Focus on formHandstand Warm Up

Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on formWarm Up Stretches

Rest between sets: As Needed
Intensity: LightPress Training

Rest between sets: As Needed
Intensity: Moderate | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
	Kneeling Spine Mobility with Elastic 1x6		Place the band around your back with your hands inside it. Use the band not just to create a bigger arch but also as a target to analyze where to arch and where to round. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.
	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.
	Sitting Press Coordinator with Elastic 2x12		Place the band around your back with your feet inside it. Use the band not just to create a bigger arch but also as a target to analyze where to arch and where to round. Keep your shoulders depressed the entire time. Do not allow them to elevate. Hold your legs in parallel so your knees and feet are pointing up towards the ceiling.
	Push up to Downward Handstand Dog 2x6		Lock your elbows fully, turn the pit of your elbows about 45 degrees towards the front and look at the spot between your hands. Lock your knees, engage your legs and keep your core engaged at all times. Elevate your scapula in the Pike position and protract your shoulders in the Push Up.
	Press Leans 2x8		Place your feet close to your wrists. If necessary bend your knees sligthly to ease pressure on your hamstrings. 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 back muscles to pull on your hips as if you were trying to flip them into an anterior pelvic tilt. This will help you get even more weight into your hands.
	Standing Elastic Planche Flies 1x12		Rotate your hands so the wrists face towards the ceiling. Keep your chest out and back sligthly arched. As you bring your hands forward mimic the motion of hugging a tree and squeeze your chest in the process.
	Alternating Sitting Leg Lifts 2x4 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 Sitting Leg Lifts 2x8 & 8sec hold		Elevate your hands about shoulder width apart 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!