# Upper body 2

Wrist Flexibility Stretch · Resistance Band Shoulder Exercises · Floor Tricep Extensions · Scapular Mobility · Scapular Pull-Up · Hollow Body Hold · Side Plank · One-leg Foot Supported L-sit · Stomach-to-wall Handstand Practice · Planche Lean · One-leg Foot Supported L-sit · Stomach-to-wall Handstand Practice · Planche Lean · One-leg Foot Supported L-sit · Stomach-to-wall Handstand Practice · Planche Lean · Rings Support Hold (Turned Out) · Bulgarian Dips · L-Sit Pull-Up · Bulgarian Dips · L-Sit Pull-Up · Bulgarian Dips · L-Sit Pull-Up · Combined Atomic Push-ups · Front Lever · Combined Atomic Push-ups · Front Lever · Combined Atomic Push-ups · Front Lever · Pelican Curls · Supine Maltese To Plance Press · Face Pulls · Pelican Curls · Supine Maltese To Plance Press · Face Pulls · Pelican Curls · Supine Maltese To Plance Press · Face Pulls

## Prehab

- 1 × 2-3min Wrist Flexibility Stretch
- 1 × 3min Resistance Band Shoulder Exercises
- 1 × 5-6 Floor Tricep Extensions
- 1 × 5-6 Scapular Mobility
- 1 × 8-10 Scapular Pull-Up
- 1 × 30s Hollow Body Hold
- 1 × 30s Side Plank

## Static Work

- 1 × 10-12 One-leg Foot Supported L-sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 20s Planche Lean
- 1 × 10-12 One-leg Foot Supported L-sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 20s Planche Lean
- 1 × 10-12 One-leg Foot Supported L-sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 20s Planche Lean
- 1 × 60s Rings Support Hold (Turned Out)

## Dynamic Work

- 1 × 8-12 Bulgarian Dips
- 1 × 6-10 L-Sit Pull-Up - Ring
- 1 × 8-12 Bulgarian Dips
- 1 × 6-10 L-Sit Pull-Up - Ring
- 1 × 8-12 Bulgarian Dips
- 1 × 6-10 L-Sit Pull-Up - Ring
- 1 × 6-10 Combined Atomic Push-ups
- 1 × 6-12 Front Lever
- 1 × 6-10 Combined Atomic Push-ups
- 1 × 6-12 Front Lever
- 1 × 6-10 Combined Atomic Push-ups
- 1 × 6-12 Front Lever
- 1 × 6-12 Pelican Curls
- 1 × 12-20 Supine Maltese To Plance Press
- 1 × 8-12 Face Pulls
- 1 × 6-12 Pelican Curls
- 1 × 12-20 Supine Maltese To Plance Press
- 1 × 8-12 Face Pulls
- 1 × 6-12 Pelican Curls
- 1 × 12-20 Supine Maltese To Plance Press
- 1 × 8-12 Face Pulls