Catching Up

STALDER MANIA

Home | Stalder ManiaWorkout

Warm Up Stretches


Rest between sets: None
Intensity: LightPress Coordination Warm Up


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

DemoExerciseReps/SetsHow to/Cues
Pike Press Prep
2x6 each side



One Legged Dog Table
10sec each side



Stalder Training


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

DemoExerciseReps/SetsHow 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.
Stalder Conditioning


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

DemoExerciseReps/SetsHow 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.

WordPress Video Lightbox