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 1 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
	L Sit to Tuck Planche Reps 2x3		Round your back and protract your shoulders. Keep your head in a neutral position looking down in the planche. Fully lock your elbows. This is a straight arm skill! Treat it as such! Try to squeeze on top and hold the Planche for a moment in each rep.
	Dynamic L Sit to Standing with Bent Knees from Standing 2x2		Stay compressed and keep your legs close to your chest. If you open your hips or arch your back you will not make it up. Fully lock your elbows. This is a straight arm skill! Treat it as such!
	Elevated Standing Pike Planche Leans 2x5		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.
	Stalder Lift Offs with Elevated Glutes 3x3		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.
	Stalder Leg Extensions 2x4		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! Push your shoulders down. Show your neck long and proud like a swan. Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
	Sitting Wall Pancake Lifts 2x12		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!