# Upper body 1 (Copy)

Wrist Flexibility Stretch · Arm Circle · Shoulder Shrug (Circular) · Triceps Stretch · Biceps Stretch · Cat-Cow · Chest Expansion Stretch (Elbows Back) · Spinal Twist · Push-Up (Wall) · Dead Bug · Row (Vertical) · Plank (Shoulder Tap) · Scapular Pull-Up · Side Plank

## Warm-up


## Workout

- 1 × 30-45s Wrist Flexibility Stretch
- 1 × 30-45s Arm Circle
- 2 × 10-15s Triceps Stretch - Overhead
- 2 × 10-15s Biceps Stretch
- 1 × 30-45s Cat-Cow
- 1 × 15-20s Chest Expansion Stretch (Elbows Back)
- 2 × 15-20s Spinal Twist
- **1 · 3 rounds**
  - Pushup Progression
  - 5-10 Dead Bug
  - Row Progression
- **2 · 3 rounds**
  - 5-15 Plank (Shoulder Tap)
  - Pullup Progression
  - 30-45s Side Plank