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
	Pike Press Block Taps 2x3		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!
	Band Assisted Stalder Press 2x max		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 4x1		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.
	Stalder Leg Lifts 2x5		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.
	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.