Day 1 - Abduction & Pushing
A1: External Rotation PAILs / RAILs
Lvl1. Pretzel Lvl2. Elevated Pigeon Lvl3. Floor 90/90
1 x Full PAILs RAILs each side
A: 90s passive,B: 10s pushing, C: 10s pulling deeper, D: 30s passive (Repeat B-D 1-2 times)
1-2 x 10 First Knuckle Push-Ups
1-2 x 10 Wrist flexion reps
1-2 x 10 wrist circles
You can add another 1 or 2 sets on here if you feel your wrists need more love and prep before pushing and some handstand bits.
C1: Handstands & Overhead Pushing
Lvl1. Bench handstand run Lvl2. Wall handstand run Lvl3. Handstand walks
3 x 30-60s work
Push super tall, be conscious of your midline and try to limit swaying through your body.
Lvl1. Tailor Iso Lvl2. Tailor reps + iso Lvl3. Tailor with block
3 x 10 reps + 10s Up, 10s Down, 30s passive
Lvl1. Push-up on knees Lvl2. Strict Gymnastic PU Lvl3. Forward Lean PU
3 x 8-12 reps
D2: Frog Rocks + rocks with IR
Frog Rocks Frog rock with IR
3 sets of 10r + 5 breaths in a deep stretch position
E1: Lizard transitions, walks & push-ups
Lvl1. Lizard transitions Lvl2. Lizard supported PU Lvl3. Lizard One Arm Push-up
3 x 10-12 reps
Lvl1. Straddle Good mornings Lvl2. Pancake Reaches Lvl3. Pancake Good mornings
3 x 10 reps
Hold the deepest stretch position for 2-3 seconds on each rep