Shoulder Prehab

Rest between sets: As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How 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.

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
	Kneeling Spine Mobility 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.
	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 1x4 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.
	Pike Hip Engagements on Back 1x4		Focus on keeping the leg straight up as you arch and round your lower back flipping your hips back and forth between the anterior and posterior pelvic tilt. Keep your opposite heel on the floor. Do not allow your legs to externally rotate.
	Box Hip Engagements 2x4		Slide your legs on the box and actively flip your hip between the anterior and posterior pelvic tilt. Use your lower back muscles. Actively pull your hips into the anterior pelvic tilt. Keep your elbows locked and scapula elevated at all times.
	Push Up Leans 1x8		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.
	Bench Leans 1x6		Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands. Protract your shoulders to fight gravity and to protect yourself from injuries. 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!
	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. Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Keep your elbows locked and elevate your scapula fully at all times.
	Walking Dead 2x8		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.
	Alternating Sitting Leg Lifts 1x4 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 L Sit Leg Lifts 2x4 each leg		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. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
	Runners Stretch Lifts 2x4 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.