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Skill/Core

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Warm Up

10 reps

External Rotation

10 reps

Serratus Wall Slides

10 reps

30 s

Wrist Mobility Exercises

10-20 reps

Skill Work

5-10 mins

Foot-supported L-sit

10-30 s

Mobility

Yuri's Banded Shoulder Drills

10 reps

Banded Clam Shell

10 reps

Hip Flexor Stretch

10 reps

Hamstring Stretch Of Choice

10 reps

Shoulder Extension Stretch

10 reps

Shoulder Flexion Stretch

10 reps

Core

Reverse Hyperextension

8-12 reps

Banded Pallof Press

8-12 reps

10-30 s

Reverse Hyperextension

8-12 reps

Banded Pallof Press

8-12 reps

10-30 s

Reverse Hyperextension

8-12 reps

Banded Pallof Press

8-12 reps

10-30 s

30-60 s

30-60 s

30-60 s

30-60 s

30-60 s

30-60 s