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.

Tuck Box Stretch

Wrists way past the shoulders.  Ribs IN.  This is a shoulders flexion stretch only.  Hold 30-60s.

Tuck Box Aligned

Keep the shoulders on top of the wrists.  Force the ribs in. Hold for 30-60s.  Add weight to make it also a conditioning exercise.

Half Tuck Back to Wall

Slightly slide the feet down the wall.  Then hinge in the hips: suck your belly in and up to flatten your lower back: your feet should automatically come off the wall.  Hold it, then slowly keeping the belly engagement, bring the knees lower towards your chest into a tuck position. Hold.

Baby Mex to Tuck Wall

Open the chest as much as you can.  Push up in the shoulders as you roll the spine back to flat and slowly close the shoulders.  Be light on your toes at any time. Hold the tuck for 3 before opening the chest again.  3 reps per set.

Tuck Jump and HOLD

Think Hips UP, not "Hips past the shoulders" Keep the scapula elevated and allow the hips to come slightly past the shoulders. Think "Knees to chest" to avoid the knees from flying away, which would likely make you fall. Stay compact.

Tuck Box Planched

Slightly CLOSE the shoulders here.  It will increase the weight on the shoulders. Keep the ribs in.  This is NOT an alignment drill but a conditioning one.  Add a weight vest for extra challenge.  Hold for 30s-60s. 3 sets.