# 1 Skill Day

Flexible skill day 

## Warmup Stretches

Trap-3 Raise · External Rotation · Serratus Wall Slides · Dead Bug · Wrist Flexibility Stretch

### Workout

- 2 × 10 Trap-3 Raise
- 2 × 10 External Rotation - Resistance Band
- 1 × 10 Serratus Wall Slide
- 1 × 30-60s Dead Bug
- 1 × 20 Wrist Flexibility Stretch


## Skill work

Frog Stand · L-Sit Hold · Planche Lean

### Workout

- 1 × 1-5min Frog Stand
- 3 × 10-60s L-Sit Hold
- 3 × 10-60s Planche Lean


## Animal Movements

Bear Crawl · Frog Jumps · Crab Walk · Horse Walk · Monkey Shuffle

### Workout

- 1 × 1-10min Bear Crawl
- 1 × 1-10min Frog Jumps
- 1 × 1-10min Crab Walk
- 1 × 1-10min Horse Walk
- 1 × 1-10min Monkey Shuffle


## Mobility 1: General

Shoulder Warm-up · Banded Clamshell · Kneeling Hip Flexor Stretch · Hamstring Stretch (Supine) · Shoulder Stretch (Cross-Body) · Shoulder Flexion Stretch

### Workout

- 2 × 10 Shoulder Warm-up - Resistance Band
- 2 × 10 Banded Clamshell
- 2 × 10 Kneeling Hip Flexor Stretch
- 2 × 10 Hamstring Stretch (Supine)
- 1 × 10 Shoulder Stretch (Cross-Body)
- 1 × 10 Bench Lat Stretch - Bench


## Mobility 2: Pancake

Butterfly Stretch · Frog Stretch · Pancake Stretch · Horse Stance · Straddle L Sit

### Workout

- 1 × 10 Butterfly Stretch
- 1 × 10 Frog Stretch
- 1 × 10 Pancake Stretch
- 1 × 10 Horse Stance
- 1 × 10-60s Straddle L Sit


## Mobility 3: Overhead

All Of The Guide · Thoracic Extensions · Overhead Lift-offs

### Nick-E's Overhead Mobility Guide

- 1 × 1 All Of The Guide

### Workout

- 1 × 10 Thoracic Extensions
- 1 × 10 Overhead Lift-offs


## Mobility 4: Front Splits

Calf Stretch (Seated) · Straddle Stance Good Morning · Kneeling Hip Flexor Stretch · Couch Stretch · Long Lunge Pulse · Front Split Hold

### Workout

- 3 × 8 Calf Stretch (Seated)
- 3 × 8 Straddle Stance Good Morning
- 3 × 8 Kneeling Hip Flexor Stretch
- 3 × 30s Couch Stretch
- 3 × 8 Long Lunge Pulse
- 3 × 30s Front Split Hold


## Core Work

Hollow Body Hold · Arch Body Rock

### Handstand

- 3 × 1-3min Hollow Body Hold
- 3 × 1-3min Arch Body Rock

### Ab Wheel


## Upper Strength

### Workout


## Lower Strength

Calf Raise (Donkey)

### Workout

- 3 × 10 Calf Raise (Donkey) - Machine