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
	Press Tap Press from 2 Block 2x1		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!
	Pike Press Negatives 3x1		Only when your feet can not come any lower lean your shoulders towards the front sligthly and allow your lower back to round and the hips to drop. Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place! Keep your elbows locked, elevate your scapula and straighten your knees!
	L Sit to Half Stalder Press with Bent Knees 2x2 each side		Lift your hips high enough in each rep for your knee to clear the arm. Do not unpike your leg at the hips to lift the knee around the arm. Hit the Half Stalder Position properly 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!
	Chest to Wall Leg Lifts 2x4		Bring your legs around drawing a big circle until you get to a pancake like position. Use your back muscles to stabilize your hips. Resist with your shoulders and primarily use your hip flexors to pull your feet off the wall. You can allow your lower back to round slightly in each rep. Do not lean your shoulders more towards the front as you pull on your legs. 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
	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.
	L Sit Push Ups with Elevated Hands 2x5		Fully lock your elbows and push your shoulders down in each rep. Consider externally rotating your hands to ease pressure on the wrists. Lock your knees and point your feet!
	Extreme Zombie 2x6		Lean your shoulders towards the front and use your back to pull your hips up. The goal is to bring the feet all the way to the hands, the arm pits to the legs and to have the intention of flipping the hips into an anterior pelvic tilt. Consider externally rotating your hands to ease pressure on the wrists.
	Wall Tuck Planche Hold 3x3		Point your feet on the wall for support. Use your hip flexors and compression muscles to pull your knees towards your chest. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! 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.
	Sitting Wall Pancake Lifts 1x12		Adjust the distance of your glutes and hands to the wall to find the right distance for you. Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
	Planche Slides 1x8		Elevate your feet on a smooth surface so they are on the same height as your shoulders. Point your feet! 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.
	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.