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Skill Day Routine Updated June2020

Skill Day from Reddit. Times/Reps can vary depending on Level of Flexibility/Comfort

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Created by

Charchar

Workout Breakdown

Warm-Up

Dynamic Stretches (5-10 Min)

1

Trap-3 Raise

1 set × 10 reps

2

External Rotation

1 set × 10 reps

3

Serratus Wall Slides

1 set × 10 reps

4

Dead Bug

1 set × 30s

5

Wrist Flexibility Stretch

1 set × 10 reps

6

Other Sore Area Stretching

1 set × 10 reps

Skill Work (10 Minutes)

Mobility Work (Pick 1 of Following)

General Mobility

1

Shoulder Warm-up - Resistance Band

1 set × 5-20 reps

2

Banded Clam Shells

1 set × 10-15 reps

3

Kneeling Hip Flexor Stretch

1 set × 30s

4

Bent Leg Hamstring Stretch

1 set × 30s

5

Seated Shoulder Extension Stretch

1 set × 30s

Pancake Mobility

1

Butterfly Stretch

1 set × 30s

2

Frog Stand

1 set × 30s

3

Pancake Good Morning

1 set × 5-20 reps

4

Horse Stance Reps

1 set × 5-20 reps

5

Horse Stance For Time

1 set × 1-5min

Overhead Mobility

1

Lying Pec Stretch

1 set × 2min

2

Child's Pose Lat Stretch

1 set × 2-4min

3

Eagle Arms

1 set × 30s

4

Pec Minor Release

1 set × 3min

5

Short Head Biceps Release

1 set × 1min

6

Thoracic Extensions

1 set × 1min

7

Overhead Lift-offs

1 set × 1min

Front Splits

1

Calf Stretch (Seated)

1 set × 30s

2

Staggered Stance Good Morning

1 set × 10 reps

3

Kneeling Hip Flexor Stretch

1 set × 30s

4

Couch/wall Stretch

1 set × 1min

5

Lunge Pulse

1 set × 10-20 reps

6

Front Split Holds

1 set × 30s