Shoulder Prehab

Rest between sets: As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How 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.

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.
	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.
	Runners Slide Hip Engagements 1x8 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.
	Box Hip Engagements 1x6		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.
	Compression Bird Dog 1x3 each side		Look at your hand and keep the arm and leg up. Move slow and stay in control at all times! Lock the lifted elbow and knee.
	L Handstand Pulls 2x2		Start with your body in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall. Walk your feet back up the wall between reps. Keep your elbows locked and scapula elevated at all times.
	Zombie 2x4		Point your feet on the floor, wear slippery socks on a smooth surface and lock your knees. 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! Engage your core and be aware of your position. Do not arch your back!
	Press Lean Take Offs 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.
	Press to Handstand on Back 2x4		Separate your movements. First move into your deepest straddle, only when you can not open your legs any further transition into the pancake and allow your hips to pike. The goal is for the ankle to be at the height of the face at the end of the movement and not your knees. For that use your lower back muscles to pull your hips towards the floor and your compression muscles to pull your feet towards your face. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	Straight Single Leg Isolations Back to Wall 2x3 each side		Push your glutes and heels into the wall and rotate the leg leg inside of the hip. Use your lower back muscles to keep your hips in a slight anterior pelvic tilt and stay connected with the wall. Fully lock your elbows, look at your hands and keep your shoulders fully elevated.
	Standing Pike planche leans 2x5		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.
	Tuck Planche Pulls 2x6		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. Keep leaning towards the front as you push your feet back towards their starting position. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders. 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.
	walking dead 2x15		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.
	Elastic Front Corrections 1x12		Hold the elastic with your entire hand. We want the back of the hand to face the same direction as your back when the hands are on top. The elastic is basically an extension of the fingers. Isolate the movement into your arms and look at your hands. Elevate your scapula, hold your hands shoulder wide apart and keep your elbows locked!
	Active Sitting Pancake 1x6		Straighten or if possible arch your lower back. Flip your hips into an anterior pelvic tilt. Your belly button should touch the floor first! Push the bottom of your knees into the floor to lock your knees. Keep your legs in approximately a 90 degrees angle inside your hips.
	Sitting Pike Block Push 1x5		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 2x10 & 10sec hold		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!
	V-Up Combi 1x10		Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged. Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between. 1 repetition equals 1 V-Up with each leg and 2 with both!