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		Place the elastic around your lower back. Push against it as you round your back and let it help you as you arch your back to increase learning and coordination building. Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up. Fully lock your front knee and push the bottom of the knee towards the floor.
	Pike Press Prep 2x6 each side		As you shift your hips back pull the toes of your straight leg up towards your face. When lean forward load your hands and push your index fingers into the floor. Use your back muscles to pull your hips towards the anterior pelvic tilt. Bend your elbows and pull your chin towards your toes as your hips rise.

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 1x2		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!
	Chest to Wall Press without Touching the Wall 1x2		The closer you come to the wall the more compression is required and the harder the drill becomes. Make sure not to compensate by leaning your shoulders more towards the front as usually. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	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!
	L Handstand bring Both Legs Back to the Wall at the Same Time 1x1 each side		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! Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	Pike Press Negatives 3x		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!
	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
	L Sit Push Ups with Elevated Hands 2x4		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!
	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 Elastic Pike Push 2x6		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.
	Sitting Leg Lifts from Blocks 2x12 & 8 sec 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.
	V-Up Combi with Elastic 8x		Lock your knees fully and keep them straight the entire time. Your quads should be on fire. Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged. Keep the immobile leg on the floor for control. Do not externally rotate either leg.