# RR and Skill/Core Day

## RR No Core

Shoulder Warm-up · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Hollow Body Hold · Arch Body Hold (Prone) · Arch Body Rock · Pallof Press

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 5-10 Hang (Arch)

### Strength Work


### Optional Core

- 3 × 30-60s Hollow Body Hold
- 3 × 30-60s Arch Body Hold (Prone)
- 1 × 30-60s Arch Body Rock
- 3 × 15-60s Pallof Press - Resistance Band


## Skill/Core

Trap-3 Raise · External Rotation · Serratus Wall Slides · Deadbugs · Wrist Flexibility Stretch · Yuri's Banded Shoulder Drills · Banded Clam Shell · Hip Flexor Stretch · Hamstring Stretch Of Choice · Shoulder Extension Stretch · Shoulder Flexion Stretch · Hollow Body Hold · Arch Body Hold (Prone)

### Warm Up

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

### Skill Work


### Mobility

- 1 × 10 Yuri's Banded Shoulder Drills
- 1 × 10 Banded Clam Shell
- 1 × 10 Hip Flexor Stretch
- 1 × 10 Hamstring Stretch Of Choice
- 1 × 10 Shoulder Extension Stretch
- 1 × 10 Bench Lat Stretch - Bench

### Core

- 3 × 30-60s Hollow Body Hold
- 3 × 30-60s Arch Body Hold (Prone)


## Workout Routine