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PRESS ACADEMY

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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
Active 1 Legged Pike Stretch & Hold on Back
10sec 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.
1 Legged Dog Table
2x10sec each side
Fully lock both knees and make sure they do not point towards the side.
Depress your scapula and lock your elbows.
Engage your back muscles and pull your upper body and back leg towards the ceiling.
Compression Bird Dog
1x4 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.
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.
Zombie
1x4
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!
Bench Zombie
4x total
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.
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.
L Handstand Pulls
1x2
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.
L Handstand bring Both Legs Back to the Wall at the Same Time
2x1 each side
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!
Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Forearm Zombie
2x6
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.
Push tall from your shoulders and do not allow your head to touch the floor or your hands.
Pull your feet as close as possible towards your elbows and your hips as high as possible in each rep. Allow your head to shift position to look at your feet as your hips rise higher.
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.
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.
Alternating L Sit Leg Lifts
2x8 each side
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.
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!

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