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PRESS ACADEMY

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow 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.

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.
Active 1 Legged Pike Stretch & Hold on Back
20sec stretch & 10 sec 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.
Pike Press Prep
1x6 each side
As you shift your hips back pull the toes of your straight leg up towards your face.
When lean forward load your hands and push your index fingers into the floor. Use your back muscles to pull your hips towards the anterior pelvic tilt.
Bend your elbows and pull your chin towards your toes as your hips rise.
Bench Zombie
1x3 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.
Bench Zombie to Slow Lower
2x2
As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.
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!
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!
Take offs at Wall from 1 Block
2x5
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 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.
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
2x8
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.
Sitting Pike Block Push
1x6
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.
Standing Pike planche leans
2x6
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.
Sitting Leg Lifts from Blocks
2x6 each side
Work with strength only. Do not slam your feet into the floor on the way back down.
Lock your knees and point your feet!
Exhale as you lift your legs.
walking dead
1x20
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.
Sitting Wall Pancake Lifts
2x12
Adjust the distance of your glutes and hands to the wall to find the right distance for you.
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 with Block
1x10
Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.
Lock your knees fully and keep them straight the entire time. Your quads should be on fire.
Keep the immobile leg on the floor for control. Do not externally rotate either leg.

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