# Upper Body Flexibility - Thursday/Sunday

Jump Rope · Arm Swings · Chest Expansions · Big Arm Circles · Standing Shoulder Flexion Lift · Cat Cow · Lying Thoracic Rotations · 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

## Warm Up

- 1 × 3-5min Jump Rope
- 1 × 10 Arm Swings
- 1 × 10 Chest Expansions
- 1 × 10 Big Arm Circles
- 1 × 30s Standing Shoulder Flexion Lift

## Flexibility Work

- 1 × 5 Cat Cow
- 1 × 3 Lying Thoracic Rotations
- 1 × 5 Tabletop Lift
- 1 × 30s German Sit
- 1 × 30s Thread The Needle
- 1 × 30s Kneeling Butcher's Block
- 1 × 5 Prone Shoulder Flexion Lift
- 1 × 60s Kneeling Cat Stretch
- 1 × 5 Prone Shoulder Flexion Lift
- 1 × 60s Kneeling Cat Stretch

## Cool Down

- 1 × 30s Upward Dog
- 1 × 30s Child's Pose
- 1 × 30s Happy Baby
- 1 × 30s Dead Hang
- 1 × 30s Standing Shoulder Flexion Lift