Shoulder Prehab

Rest between sets: None
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.

Wrist Warm Up

Rest between sets: None
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
	Kneeling Elbow Rotations 1x10 each direction		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows! Rotate the pit of your elbows towards you and away from you as far as you can in each rep. Lean into your hands and keep your wrists under constant pressure.
	Sitting Behind the Back Italian Wrist Curls 1x8		Keeping the back of the hands on the floor curls your hands to make the tip of your fingers touch each other. Fully relax your hands back on the floor between reps.

Short Handstand Practice

Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Elevated | Leave only 1 rep in reserve in each set

Warm Up Stretches

Rest between sets: None
Intensity: Light

Press Coordination Warm Up

Rest between sets: As Needed
Intensity: Moderate | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
	Runners Slide Hip Engagements 12 x each side
	Runners Stretch Lifts 16x each side		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.

Stalder Training

Rest between sets: As Needed
Intensity: Moderate | Leave 2 reps in reserve in each set

Demo	Exercise	Reps/Sets	How to/Cues
	Take Off to Press to Handstand 3x1		Focus on compression first. When your feet first leave the blocks keep them shoulder width apart. The goal is to push the hips up and in the direction of the anterior pelvic tilt whilst the shoulders move back in line on top of the hands. Use your hip flexors to keep as much compression as possible. All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore. 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!
	Pike Press Prep 3x1
	Chest to Wall Press 2x3		Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall. Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible. On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
	Compression Hold at Wall 2x max hold		Place your heels on the wall behind you. Instead of leaning into the wall you should have the intention of trying to slide them upwards on the wall. 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.

Stalder Conditioning

Rest between sets: 1-2 min
Intensity: Elevated | Leave only 1 rep in reserve in each set

Demo	Exercise	Reps/Sets	How to/Cues
	Press Take Offs over Blocks at Wall 2x3		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.
	Sitting Elastic Pike Push 2x5		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.
	L Sit Leg Lifts 2x6		Push your shoulders down. Show your neck long and proud like a swan. Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders. Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier.
	Standing Elastic Planche Flies 2x12		Rotate your hands so the wrists face towards the ceiling. Keep your chest out and back sligthly arched. As you bring your hands forward mimic the motion of hugging a tree and squeeze your chest in the process.
	V-Up Combi with Block 1x8		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.