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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Butterfly Shoulder Warmup
3x up and down
Apply constant outwards pressure on the elastic as you raise your arms overhead and back.
Keep your shoulders down and look towards the front.
Engage your core to stabilize your position.
Overhead Warm Up Pushes
1x8
Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.
Keep your shoulders down and look towards the front.
Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
External Rotations with Loop
1x8
Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.
Keep your shoulders down and look towards the front.
Engage your core to stabilize your position.
Looped Wall Steps
1x6 step each way
Keep your shoulders down and look towards the front.
Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked.
Engage your core to stabilize your position.
Forearm Plank Shoulder Burner with Elastic and Foam Roller
1x12
Rock your elbows back and forth carefully whilst keeping your body stable.
Engage your core and create 1 straight line from your feet all the way through your neck.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Wrist Warm Up


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

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 Stretch Lifts
1x6 each leg
Place your whole hand flat on the floor. To increase difficulty walk your hands further towards the front.
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.
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.
Bench Zombie to Slow Lower
2x3
As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.
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!
Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!
Press Take Offs over Blocks at Wall
2x3 there and back
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.
L Handstand bring Both Legs Back to the Wall at the Same Time
1x1 each side
Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!
Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Lower To Bench
2x4
Challenge yourself by pulling onto a lower bench. Engage your back muscle to stabilize your hips in a slight anterior pelvic tilt and use your hip flexors to pull your feet down.
Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Chest to Wall Press Negatives
4x
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.
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.
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!
Back to Wall Press - Negatives
4x
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.
Separate your movements. First move into your deepest straddle keeping your feet on the wall, only when you can not open your legs any further transition into the pancake, allow your hips to pike and the feet to leave the wall. Pull your feet towards your wrist. When you can not go any further allow your lower back to round and the hips to come off the wall for the feet to travel towards the floor.
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!
Extreme Half Slide Away
2x3
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.
Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength.
Keep your elbows locked and elevate your scapula fully at all times.
Sitting Pike Block Push
2x6
Work on rotating your hips into an anterior pelvic tilt.
Push your chest in front and hands upwards to get in and out of the position. Lock your elbows, look at your hands and elevate your scapula.
Push the bottom of your knees into the floor to lock your knees.
Standing Pike planche leans
2x6
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.
Sitting Wall Pancake Lifts
2x12
Adjust the distance of your glutes and hands to the wall to find the right distance for you.
Work with strength only. Do not slam your feet into the floor on the way back down.
Lock your knees and point your feet!
walking dead
1x20
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.
Extended Sitting Leg Lifts
1x6
For the leg lift after the pancake stretch keep your hands as far in front 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!
V-Up Combi with Block
1x10
Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.
Lock your knees fully and keep them straight the entire time. Your quads should be on fire.
Keep the immobile leg on the floor for control. Do not externally rotate either leg.

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