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
	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
	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!
	Extreme Chest to Wall Leg Lifts 2x3		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.
	Dynamic L Sit to Standing with Bent Knees from Standing 1x3		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!
	Pike Press Negatives 2x1		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!

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

Demo	Exercise	Reps/Sets	How to/Cues
	Slow Lower Through Tuck Planche to Tuck L Sit 3x1		Keep your knees by your chest, round your back, protract your shoulders and lean them towards the front. Fully lock your elbows. This is a straight arm skill! Treat it as such! 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!
	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.
	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.
	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!
	Stalder Leg Extensions 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! 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 Leg Lifts From Blocks 2x12 & 10sec hold		Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet! Exhale as you lift your legs.