# 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)