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Jack's Modified Move: Phase 1 →

Upper Body Flexibility - Thursday/Sunday

Jump Rope · Arm Swings · Chest Expansions · Big Arm Circles · Standing Shoulder Flexion Lift · Cat Cow · Lying Thoracic Rotation · Tabletop Lift · German Sit · Thread The Needle · Kneeling Butcher's Block · Prone Shoulder Flexion Lift · Kneeling Cat Stretch · Prone Shoulder Flexion Lift · Kneeling Cat Stretch · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Standing Shoulder Flexion Lift

M

Created by

Mr_Lasagne

Workout Breakdown

Warm Up

Light Cardio

1

Jump Rope

1 set × 3-5min

Joint Mobilisation

1

Arm Swings

1 set × 10 reps

2

Chest Expansions

1 set × 10 reps

3

Big Arm Circles

1 set × 10 reps

Pre-Routine Test

1

Standing Shoulder Flexion Lift

1 set × 30s

Flexibility Work

A

1

Cat Cow

1 set × 5 reps

2

Lying Thoracic Rotation

1 set × 3 reps

3

Tabletop Lift

1 set × 5 reps

4

German Sit

1 set × 30s

5

Thread The Needle

1 set × 30s

6

Kneeling Butcher's Block

1 set × 30s

B

1

Prone Shoulder Flexion Lift

1 set × 5 reps

2

Kneeling Cat Stretch

1 set × 60s

3

Prone Shoulder Flexion Lift

1 set × 5 reps

4

Kneeling Cat Stretch

1 set × 60s

Cool Down

1

Upward Dog

1 set × 30s

2

Child's Pose

1 set × 30s

3

Happy Baby

1 set × 30s

4

Dead Hang

1 set × 30s

Post-Routine Test

1

Standing Shoulder Flexion Lift

1 set × 30s