Shoulders Prehab 1

Keep the chest on the floor and arms off the floor.  As you extend the arms, try to lift them up as much as you can.  then come to cactus arms, elbows 90 degree and lift the arms ups as much as you can. 10 reps

Shoulders Prehab 2

Keep the chest on the floor but the arms off the floor. 10 reps.

Shoulders Prehab 3

Arms in line, 20 mini circles forward and backward. Chest stays on the floor.

Shoulders Prehab 4

Rotate the arms in the shoulder joint as you lift the chest away from the floor then roll them back as you lower back down. 10 reps.

Planche Side Walk

Keep the hips low. Keep the shoulders slightly in front of the wrists and protracted.  Walk 3 steps side ways, 3 times, no break.

Bear Walk

Keep the stance as narrow as possible while keeping most of the weight on the hands.  Move foot and hand of the side side at the same time. Keep the compression and move the hands position as you walk to warm up the wrists as you stretch your hamstrings.

Open Chest Down Dog

Widen the stance of the usual downward dog and open the chest as much as possible towards the floor.  Arch the upper back and look up. Keep the knees straight. hold for 20-30s.

Chair on Wall

As you open your chest, upper back and shoulders as much as possible, slide your bum as low on the wall as you can.  Keep the scapula elevated: this is not a scorpion handstand, it is a Mexican position.  Hold for at least 20s. This should feel very intense.

Half Split Combo

Do an anterior pelvic tilt as you bend forward, aiming to touch your belly to your thigh.

Keep the knee straight.

Alternate pointing and flexing the foot 10 times then hold for 30s to 1min

Planche Walk

Keep the butt low.

Keep the arms straight and the shoulders protracted.

Do not collapse in the shoulders.

As you walk, keep most of the weight in the hands (not in the feet so stay on your tip toes) and change the hands position on the floor at each step.

Keep the core engaged throughout and ribs in.

4-5 reps (forward and backward)

Then HOLD the Planche for 1min

Super Set B Floor

Grab a barre with hands shoulder width apart.

Make sure your thumbs are ABOVE the barre with all the other fingers and externally rotate your shoulders (like you are trying to break the barre in two).

Place a block below your feet or two if you have more bum.

Extend the arms above the head, wrists flat on the floor if you can (If not, add a weight to the barre).

Flatten your whole back and push it all in the floor, pulling the ribs in. Extend the knees and point your feet.

Bring your Chin to chest.

Hold for 30s.

Alternate 3 times Super Set B Floor and Wall for 30s each with no break (so 3min effort)

Super Set A Floor

Place your hands on the barre shoulder width apart.

Externally rotate your shoulders  as you elevate the scapula (trying to push the wall in front of you): the barre should roll slightly FORWARD as you do so.

Place a block below the barre and below your hips.

As you externally rotate the shoulders and elevate the scapula, focus on bringing your armpits towards the floor but drawing your ribs in to take them off the floor. Suck your belly in and up, engage your glute, straighten the knees and point the feet.

Hold for 30s.

Alternate 3 times Super Set A Floor and Wall for 30s each with no break (so 3min effort)

Super Set B Wall

Place the tips of your fingers 3cm away from the wall (1inch).

Chin to chest and ribs IN as much as you can.

Stay 30s, don't push your toes to get off the wall. The day your alignment and body tension is correct, your feet will naturally come off the floor. focus solely on bringing those ribs IN.

Super Set A Wall

Walk up to the wall and align yourself: ribs IN should not touch the wall, lower back is as flat as possible. To achieve so, suck your belly in and up trying to have a tiny tiny waist.

Keep the feet flexed with only the toes touching the wall.

Once the alignment is right, you should feel lightness on your toes. Only then you can point a foot, one after the other., and balance.

Place the feet back on the wall if you feel like you are losing balance.

Stay for 30s.

Do NOT push away with your toes.

M's back to wall RIBS IN

Try to keep the spine as FLAT as possible so try to "Pike the hips".

You should try to round the upper back as much as possible while pushing the shoulders open. This drill isolate the shoulder flexion.

Ribs IN 100%.

Finger Pull

Use only your fingers to pull your feet off the wall.

Your shape does not matter here.

Squeeze your fingers HARD into the floor: it will bring your legs slightly off the wall.

This drill will teach your nervous system how to use the fingers to adjust the position. Fingers are used as a break in Handstand, they help you not fall over. We need to teach the brain to use them.

10 reps, 3 sets.

Shoulders Sgrugs on the WALL

If you are intermediate: Use the wall if needed.

Do not bend the elbows.

Keep the line.

Move in slow motion: 3 sec down, 3 sec up.

We recommend you watch a timer while performing this drill.

At the end of your reps, hold as elevated as possible for 10 sec.

Shoulders Cdt S 1

Protract the shoulders.

The arms doesn't move: the movement is from the shoulder only.

5 reps with a weight (start at 2-3kg)

3 sets.

Shoulders Cdt S 2

The movement comes from the shoulder only. Keep the elbow and wrist still.

Keep the chest straight, don't rotate towards your arm.

5 reps. Hold the last for 10s.

3 sets.

Increase the weight and range with time.