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
	Active 1 Legged Pike Stretch & Hold on Back 10x pull & 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.
	Downward Dog Arch Hold 8sec each side		Fully lock both knees and make sure they do not point towards the side. Pull your elbows down towards the floor and your chest towards your ankle. Engage your back as if you were trying to arch it.

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

Demo	Exercise	Reps/Sets	How to/Cues
	Pike Press Block Taps 2x2		Only when you can not pull any lower lean your shoulders towards the front sligthly and drop your hips to gently tap the blocks. Press back up using the same pathways but in reverse. First re-establish your hand, shoulder, hip line with a slight anterior pelvic tilt and the feet still pulled down to your face, then bring your legs around and un-compress. Keep your elbows locked, elevate your scapula and straighten your knees!
	Press from Standing Lower to Stalder 1x1		When lowering separation of movement is key. First bring your legs around and pull your feet down using your hips flexors. Keep your shoulders open and your hips in a slight anterior pelvic tilt. Only when you can not pull any lower lean your shoulders towards the front sligthly and start lowering your hips. Use your hip flexors and compression muscles to pull on your legs hard. 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!
	Partial Chest to Wall Stalder Press 3x1		When pressing up focus on compression first. The goal is to fully align the hips and shoulders on top of the hands before the heels touch the wall. Fully lock your elbows. This is a straight arm skill! Treat it as such! Lock your knees and point your feet!
	Band Assisted Stalder Press 3x1		Once the your hips are all the way up use your back muscle to pull your hips into a slight anterior pelvic tilt and bring your shoulders back in line between your hands and hips. Lastly just bring your legs around. Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible. Fully lock your elbows. This is a straight arm skill! Treat it as such!

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

Demo	Exercise	Reps/Sets	How to/Cues
	L Sit Tuck Press to Handstand 3x1		Do not arch your back trying to get up into your handstand too soon. Fully lock your elbows. This is a straight arm skill! Treat it as such! Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible.
	L Sit Standing Stalder Standing L Sit 3x2		Keep your knees locked the entire time. Push hard with your shoulders and pull on your back with the intention of flipping your hips into an anterior pelvic tilt on top. Perform a clean Stalder and L-Sit in each rep. Lift your legs, depress your scapula, look up and show a long neck! Don't forget about the lower from the standing. The dedicated athlete will first press upwards a tiny bit after taking the feet off the bars before lowering in a slow and controlled manner.
	Wall Tuck Planche Reps 2x4		Protract your shoulders and round your back. Do not allow your shoulder blades to stick out in the back. Find a smooth and slippery piece of wall for your feet to travel without additional resistance. Do not walk your feet on the wall! Stay clean as you slide back up. Focus on keeping the shoulder protraction and rounded back! Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists.
	Extreme Chest to Wall Leg Lifts 2x6		When you return to the wall first open your shoulders fully and then untighten your hip flexors to bring the heels back to the wall. If your heels touch the wall whilst you open the shoulders you know you did not properly hold your compression. Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	Stalder Lift Offs from Floor 2x5		Lift your feet first or at least at the same time as the glutes. Do not lift your glutes whilst your feet remain on the floor. The goal is for the knees to be slightly higher than the hips and for the glutes to be above the elbows. Compress! Imagine the floor is lava and you are trying to get away! Keep your elbows locked the entire time. On top of each rep push your shoulders down as much as possible.
	V-Up Pulses with Elastic 2x12		Aim to bring your belly button to your knees and not the hands towards the floor in front of you. Focus on the anterior pelvic tilt! Fully lock your knees. Keep your legs approximately in a 90 degrees angle inside of your hips.