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 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
	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!
	Forearm Press with Feet elevated on Yoga Blocks 3x		With your hips all the way on top pull your hips into a slight anterior pelvic tilt and lift your feet off. If you are unable to make it up looking at the floor tuck your chin on your chest during the take off moment. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	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.
	Lower To Bench 2x2		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!
	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.
	Alternating L Sit Leg Lifts 2x8 each side		Push your shoulders down. Show your neck long and proud like a swan. Use your hip flexors and core compression muscles to lift the leg. Lock your knees and point your feet!
	Sitting Elastic Pike 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.
	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.
	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 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.