Warm Up 1 Arm Circles

Arm circles

10 backward circles each arm

10 backward circles delayed both arms

10 forward circles each arms

10 forward circles delayed both arms

Warm up 2 Band Shoulders Floss

Use a resistance band. Narrow the band as much as possible while keeping the elbows straight.  Allow the spine and hips to move freely as this serves as a whole body mobilisation. 10 reps in each direction.

Warm Up 3 Band Shoulders Floss 2

Use the band and keep the arms straight. arms goes back 180.

10 reps then 10s hold in the back

Warm Up 4 Band Shoulders Flexion

Externally rotate your shoulders, 

Keep the ribs IN.

Pull the band hard to maintain the scapula elevation and flex the shoulders.

10 reps then 10s hold

Warm Up 5 Shoulders Mobilisation

In extended puppy, open the chest towards the floor and shift the shoulders side to side. 10 reps.

Warm Up 6 Lats Stretch

Externally rotate the shoulder (thumb towards the ceiling)  Bring your arm towards the opposite side and arch in the back.  Keep the ribs in to focus on stretching the lats. Both sides 1 min hold.

Warm Up 7 Extended Puppy Circles

10 circles in each direction.

Warm Up 8 Extended Puppy Hold

Keep the upper back arched - chest towards the floor, and look up.

Warm Up 9 Lats Stretch

Externally rotate the shoulder (thumb towards the ceiling)  Bring your arm towards the opposite side and arch in the back.  Keep the ribs in to focus on stretching the lats. Both sides 1 min hold.

Warm Up 10 Downward Dog

Keep shoulders externally rotated and flexed while keeping the scapula elevated, Make sure all the knuckles are on the floor. Suck your belly in and up to flatten your lower back.  Do not open the upper back. Pull the ribs IN.

Warm Up 11 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)

Warm Up 12 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.

Crunches

3 sets of 15 crunches. 

1 min rest between the sets

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 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 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 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)

Balance Point

Align yourself, and only take the foot off when you feel light on your toes. |

Do not push the wall away with your foot: it will not work.

Cisors facing the Wall

Align yourself and keep everything still. Try to be light on the toes and not to fall onto the wall. Aim for 10 leg shifts.

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 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.

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 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.

Split Slides

Force the anterior pelvic tilt as you bring the leg back.

No need to slide all the way into a split.

The further away the hands, the more intense will be the stretch.

10 slides each side.