Shoulders, Abs, Low body flex (Pancake and Handstands)
Warm-Up
General Mobilization 10 reps of everything in each direction
2 Rounds of:
1 Bear Walk (flexion) (forward & back) (15-20 steps)
5 per side Single Leg Anterior Chain Stretch
Preparation
Wrist Stretches (30sec/position)
Shoulder Clocks (30sec/position)
2 Rounds of:
Low Body Flex
3x10s PNF each side Death Stretch
3x10sPNF each side Standing Hamstring Stretch
1-2 Rounds of:
3-5 Butterfly Stretch (10s PNF)
5 per side Seated sideline stretch
5 Pancake Stretch (hold last rep)
Shoulders and Abs
3 Rounds of: (6:00)
30s Front Line Body Drill / 30s rest
30s Scapular push-ups / 30s rest
Rest 60s at end of round 3
2 Rounds of: (7:00)
30s Ape Walks (lateral) / 30s rest
30s Angry cat / 30s rest
30s Hollow back hold/ 30s rest
Rest 60s at end of round 2
3 rounds of: (6:00)
30s Teddy Bear push-ups (level 1) or Headstand Push Ups (level 2) / 30s rest
30s Russian Twists / 30s rest