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		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.
	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
	Chest to Wall Press 2x4		Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall. Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible. On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
	Chest to Wall Leg Lifts 2x5		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
	Press Take Offs with Elevated Hands 2x6		Lean your shoulders towards the front, engage your back to pull on your hips and lift your feet off the floor. The goal is to align the hips in a slight anterior pelvic tilt with the shoulders and hands without bending the elbows. Use your hip flexors and compression muscles to pull your feet towards your wrists. Do not allow your hips to unpike. Imagine you were in a toaster and do not want to burn. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	Bent Knee Stalder Lift Offs 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! Fully lock your elbows and push your shoulders down in each rep. Consider externally rotating your hands to ease pressure on the wrists.
	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 Negatives 2x3		Protract your shoulders and round your back. Do not allow your shoulder blades to stick out in the back. 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! 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 Leg Lifts Over Blocks 2x6		Place your hands shoulder width apart on the floor as far away from your center as possible. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
	Tuck Planche Pulls 2x6		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. Keep leaning towards the front as you push your feet back towards their starting position. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders. 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.
	Compression Slides 2x4		Move slowly! The longer this takes the more control and strength you will develop! Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Use your hip flexors and core compression muscles to lift the leg.