# PPL Warmup and skill work

## Stretches

- 1 × 10-20 Stick Dislocates
- 1 × 5-8 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 5-10 Scapular Shrug
- 1 × 5-10 Cat-Cow
- 1 × 30-60s Hang (Arch)
- 1 × 30-60s Parallel Bar Support Hold
- 1 × 30-60s Hollow Body Hold
- 1 × 30-60s Arch Body Hold (Prone)
- 1 × 30-60s L-Sit Hold (Foot-Supported)
- 1 × 30-60s One-leg Foot Supported L-sit
- 1 × 30-60s Tucked L-Sit
- 1 × 30-60s Open Tuck L-Sit Hold
- 1 × 30-60s Handstand (Wall-Assisted)
- 1 × 30-60s Back To Wall Handstand Practice
- 1 × 30-60s Frog Stand