Band Warm Up 1

Elbow aligned with the shoulder.  Elbow at 90 degree Keep the wrist flat at all time. 20 reps each side.

Band Warm Up 2

Lean Forward.  Keep the shoulder externally rotated and elbow straight.  15 reps each side.

Band Warm Up 3

Move diagonally. Keep the elbow straight. 15 reps each side.

Band Warm Up 4

Keep back and elbows against the wall at all time. Palms facing up. 20 reps

Band Warm Up 5

Bend forward, with anterior pelvic tilt to keep the lower back flat. Try to keep the knees as straightas possible. Don't bend the elbows nor the wrists. 20 reps

Elevated Extended Puppy slides

Open the chest, look up,  and slide side to side. 10 reps.

Elevated Extended Puppy Circles

Ribs In and Out. Look at your hands. 10 circles in each direction.

Elevated Extended Puppy

Open the chest and aim at touching the floor.  Look Up. 1 min hold.

Elevated Extended Puppy Ribs In

Shoulders Flexion Stretch. Ribs IN. Push your arm pits towards the floor. 1min hold.

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)

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 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.

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 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.

Wall Split Stretch

Keep the hips squared and at least the front knee as straight as possible.  Anterior pelvic tilt here to try to bring the belly to the thigh and not the head to the knee.  10 mini bounces here then hold for 30-60s NB: The foot on the wall is flexed. Use it to go deeper in the stretch.

Body Tension Wall Facing

Focus on keeping the alignment as you lean forward.

Don't sink in the shoulders and don't break in the hips.

Only the shoulders Open and close.

5 reps then hold for 20s when shoulders are opened.

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.

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.

Band Seated Shrugs

Externally rotate your shoulders and open them at 180 degree.

Elevate the scapula only up and down by pushing on the resistance band as much as you can,

15 reps. Then hold the push for 10s.

3 sets.