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
	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.
	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.
	Take offs at Wall from 1 Block 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.
	L Handstand Pull to Floor 3x1		Start 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. As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands. Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times.
	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.
	Back to Wall Press - Negatives 4x		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. 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!
	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.
	Extended Sitting Leg Lifts 1x6		For the leg lift after the pancake stretch keep your hands as far in front 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 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!