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
	Walking Dog 4x each side		Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Squeeze your shoulder blades behind your back to open your chest. Fully lock both knees and make sure they do not point towards the side.

Rest between sets: As Needed
Intensity: Moderate | Leave 2 reps in reserve in each set

Demo	Exercise	Reps/Sets	How to/Cues
	Pike Negative to Straddle Press 2x2		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. When pressing back up keep your feet close to each other at first whilst your push your shoulders back in and hips back up. The goal is to keep the feet close to the wrists whilst we re-establish the hand, shoulder hip line before bringing the legs around in the straddle press. Keep your elbows locked, elevate your scapula and straighten your knees!
	Press from Standing Lower to Stalder 3x1		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!
	L Sit to Standing with Bent Knees to Straddle Press 3x2		Remind yourself of proper Press to Handstand technique. Lean your shoulders towards the front to transfer weight from your feet into your hands, then pull with your back to bring your hips up and shoulders back in. Keep your feet close to your arms at this point. Only once everything is aligned bring your legs around. Fully lock your elbows. This is a straight arm skill! Treat it as such!
	Extreme Chest to Wall Leg Lifts 1x3		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.

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 Half Stalder Press 2x2 each side		Lift your hips high enough in each rep for your leg to clear the arm. You want the leg to move around the arm whilst staying fully compressed! 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!
	Tuck Planche Pull Take Offs 2x4		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. As your knees reach your chest resist with your shoulders and take your feet off the floor. Squeeze for a moment and push your hips upwards before returning to the floor. 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.
	Wall Tuck Planche Reps 2x3		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.
	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 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.
	L Sit Pulls 2x4		Push your shoulders down. Lean your shoulders towards the front and pull your hips back. Use your anterior deltoid muscles to push the shoulders open and your compression muscles to pull your upper body towards your legs. 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. Lock your knees and point your feet!
	V-Up Combi with Rope 10x		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.