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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 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.
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.
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.
Slow Lower from Handstand
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.
Close your legs to about shoulder width just before touching the floor to make your legs longer and decrease the distance your hips have to travel
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!
Bench Press to Handstand
1x2
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.
Bench Zombie
1x4
Find a solid and slipper bench to properly perform the drill. The lower the box the more flexibility you will need.
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!
Reverse the movement as you return to your starting position. First bring the shoulders out towards the front and the hips down. Then push the shoulders and feet back.
Low Bench Zombie Take Offs to Press
1x
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.
Bench Zombie Press
2x total
With your hips all the way on top pull your hips into a slight anterior pelvic tilt and lift your feet off.
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.
Bench Zombie to Compression Hold
2x2
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!
Back to Wall Press
2x2
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.
The way back up should be exactly the same path as the one taken in the way down but in reverse. Only go as far as you can stay in control!
Compression Hold at Wall
3x max hold
Place your heels on the wall behind you. Instead of leaning into the wall you should have the intention of trying to slide them upwards on the wall.
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.
Press Take Offs over Blocks at Wall
2x4
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!
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.
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.
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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