Warm Up Stretches

Rest between sets: None
Intensity: LightPress Coordination Warm Up

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

Demo	Exercise	Reps/Sets	How to/Cues
	Pike Press Prep 2x6 each side
	One Legged Dog Table 10sec each side

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

Demo	Exercise	Reps/Sets	How to/Cues
	Chest to Wall Press without Touching the Wall 3x1		The closer you come to the wall the more compression is required and the harder the drill becomes. Make sure not to compensate by leaning your shoulders more towards the front as usually. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	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.

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.