The Prep session is actually different compared to the Planche mini course. It make sense because you would prepare your body in certain ways for planche-focused activities, and prepare a different way - eg. more mobilization of the hamstrings - for pike push ups and other HSPU related work. I added a 30-sec. reverse plank hold, just to keep up the practice and continue working on shoulder extension.
Practice A was typical for me. In headstand position, I managed to shift enough weight to my hands to be able to move my head a tiny bit.
Play session was 6 pike push up singles. I didn't want to aggravate my shoulders to I was conservative with how much load I put on them. I focused more on just getting re-acquainted with the movement. I managed to touch my forehead to the floor a couple of inches in front of my hands.
I finished the workout with the following chest expander workout:
Overhand Vertical Pullapart - 1 set - 4 springs
Overhand Vertical Pullapart - backoff set - 3 springs
Underhand Vertical Pullapart - 1 set - 3 springs
Underhand Vertical Pullapart - backoff set - 2 springs
Horizontal Pullapart - 1 set - 2 springs
Mechancial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart - back off set - 1 spring
Back Press - 4 springs - I attempted a rep, but my left shoulder wasn't having it. Odd, because the shoulder felt fine for all the other movements, but I knew better than to force it.
Sideway (Tricep) Extension - 1 set - 3 springs
Sideway (Tricep) Extension - 1 set - 2 springs
Overhead Tricep Extension - 1 set - 2 springs
Bicep Curl - 1 set - 3 springs
Bicep Curl - 1 set - 2 springs
Lateral Raise (scapular plane/Y raise) - 1 set - 1 spring - tried 2 springs but couldn't raise the handle past shoulder height.
