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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 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 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.
Lower To Bench
1x2
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.
Bench Press to Handstand
3x1
All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.
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.
Forearm Press with Feet elevated on Yoga Blocks
1x
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.
Forearm Zombie Press
2x1
With your hips all the way on top pull your hips into a slight anterior pelvic tilt and lift your feet off.
Point your feet on the floor. Wear slippery socks or add a slider between your feet and the floor. Straighten your knees and only allow them to bend a tiny bit at the very end if you really must due to a lack of hamstring mobility.
If you are unable to make it up looking at the floor tuck your chin on your chest during the take off moment.
Bench Zombie to Slow Lower
1x2
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!
Bench Zombie to Compression Hold
2x1
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.
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.
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!
Low Bench Zombie Take Offs
2x3
Use the momentum created during the Bench Zombie to pull your hips into an anterior pelvic tilt and lift your feet off the bench. Keep your hip flexors fully engaged to keep your legs low and to stay compressed.
Use a bench slightly lower than what you would use for your regular Bench Zombie. If you do not have a different bench available elevate your hands!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
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.
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!
Extreme Zombie
2x4
Lean your shoulders towards the front and use your back to pull your hips up.
The goal is to bring the feet all the way to the hands, the arm pits to the legs and to have the intention of flipping the hips into an anterior pelvic tilt.
Consider externally rotating your hands to ease pressure on the wrists.
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.
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!
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.
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.

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