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
	Active 1 Legged Pike Stretch & Hold on Back 10x pull & 10 sec Hold		Actively pull the foot towards your face using your hip flexor muscles. Keep your shoulders depressed and on the floor. Keep your back straight and keep the opposite knee locked.
	Downward Dog Arch Hold 8sec each side		Fully lock both knees and make sure they do not point towards the side. Pull your elbows down towards the floor and your chest towards your ankle. Engage your back as if you were trying to arch it.

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

Demo	Exercise	Reps/Sets	How to/Cues
	Stalder Press from Handstand 1x1		In the Stalder Press first pull your hips up. For that round your back, protract your shoulders and lean them towards the front sligthly. Use your hip flexors to pull your legs towards your chest. Once the your hips are all the way up use your back muscle to pull your hips into a slight anterior pelvic tilt and bring your shoulders back in line between your hands and hips. Lastly just bring your legs around. Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible.
	Stalder Press on Parallettes 2x1		Once the your hips are all the way up use your back muscle to pull your hips into a slight anterior pelvic tilt and bring your shoulders back in line between your hands and hips. Lastly just bring your legs around. Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible. Fully lock your elbows. This is a straight arm skill! Treat it as such!
	Chest to Wall Stalder Press 2x1		When pressing up focus on compression first. The goal is to fully align the hips and shoulders on top of the hands before the heels touch the wall. Fully lock your elbows. This is a straight arm skill! Treat it as such! Lock your knees and point your feet!
	Band Assisted Stalder Press 2xmax		Once the your hips are all the way up use your back muscle to pull your hips into a slight anterior pelvic tilt and bring your shoulders back in line between your hands and hips. Lastly just bring your legs around. Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible. Fully lock your elbows. This is a straight arm skill! Treat it as such!

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 Straddle Press 3x1		Once the your hips are all the way up use your back muscle to pull your hips into a slight anterior pelvic tilt and bring your shoulders back in line between your hands and hips. Lastly just bring your legs around. Lock your knees and point your feet! Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible.
	L Sit to Stalder to L Sit 2x2		Lift your hips high enough in each rep for your legs to clear the arms. You want the leg to move around the arms whilst staying fully compressed! Keep your knees fully locked. On top you should actively push your shoulders towards your legs and pull your hips into an anterior pelvic tilt. Perform a clean Stalder and L-Sit 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!
	Wall Tuck Planche Reps 2x4		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.
	Extreme Chest to Wall Leg Lifts 2x6		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.
	Stalder Lift Offs from Floor 2x5		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.
	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.