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
	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 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.

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.
	Bent Knee Stalder Lift Offs 2x5		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.
	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 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.
	Stalder Leg Lifts 2x6		Push your shoulders down. Show your neck long and proud like a swan. Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders. Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier.
	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 Pulses with Elastic 2x12		Aim to bring your belly button to your knees and not the hands towards the floor in front of you. Focus on the anterior pelvic tilt! Fully lock your knees. Keep your legs approximately in a 90 degrees angle inside of your hips.