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
	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.

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.

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 2x4		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.
	Bent Knee Stalder Lift Offs 2x5		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.
	Tuck Planche Pulls 2x6		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. Keep leaning towards the front as you push your feet back towards their starting position. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders. 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.
	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.
	Sitting Leg Lifts Over Blocks 2x6		Place your hands shoulder width apart on the floor as far away from your center as possible. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
	V-Up Pulses with Elastic 2x12