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RR and Skill/Core Day →

RR No Core

Shoulder Warm-up · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Hollow Body Hold · Arch Body Hold (Prone) · Arch Body Rock · Pallof Press

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Created by

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Workout Breakdown

Warmup

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Wrist Flexibility Stretch

1 set × 10-20 reps

4

Dead Bug

1 set × 30s

5

Hang (Arch)

1 set × 5-10 reps

Strength Work

Optional Core

Core

1

Hollow Body Hold

1 set × 3×30-60s

2

Arch Body Hold (Prone)

1 set × 3×30-60s

3

Arch Body Rock

1 set × 30-60s

4

Pallof Press - Resistance Band

1 set × 3×15-60s