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
	Parallel Runners Stretch Reaches 2x6 each side		In the same moment focus on your anterior pelvic tilt. Work on arching your lower back as you reach forward. Keep your hips on top of the back knee at all times. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
	Parallel Runners Stretch Lifts 6x each side		Place your whole hand flat on the box. To increase difficulty walk your hands further towards the front. Keep your hips on top of the supporting foot and squared with your shoulders. Lock the front knee and push the bottom of the knee towards the floor.

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!
	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 Straddle 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. Lock your knees and point your feet! Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible.
	L Sit to Stalder to L Sit 4x1		Lift your hips high enough in each rep for your legs to clear the arms. You want the leg to move around the arms whilst staying fully compressed! Keep your knees fully locked. On top you should actively push your shoulders towards your legs and pull your hips into an anterior pelvic tilt. Perform a clean Stalder and L-Sit in each rep. Lift your legs, depress your scapula, look up and show a long neck! Fully lock your elbows. This is a straight arm skill! Treat it as such!
	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.
	Bent Knee Stalder Lift Offs 2x6		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! Fully lock your elbows and push your shoulders down in each rep. Consider externally rotating your hands to ease pressure on the wrists.
	Stalder Leg Lifts 2x5		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.
	V-Up Combi with Rope 1x10		Keep the immobile leg on the floor for control. Do not externally rotate either leg. With a straight back reach as tall as possible to clear the leg. Keep your upper body and leg up as you return with your hands to the initial side of the leg. Lock your knees the entire time but flex your foot if necessary.