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
	Cat n Cow 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 1x12		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.
	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.
	Straight Single Leg Isolations on Back 2x4 each side		Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill. Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders! Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
	Push up to Downward Handstand Dog 1x6		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.
	Push Up Leans 1x6		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
	Press Leans 1x8		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.
	Press Lean Take Offs 2x6		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.
	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 2x10 & 10sec 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!
	Sitting Sissors 2x30sec		Point your feet at the ankle and curl your toes. Keep your legs parallel to each other. Keep your back straight and isolate the movement into your legs.