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Warmup + Skills

Shoulder Roll · Scapular Shrug · Cat/cow Bends · Shoulder Rolls In Downward Dog · Straight Arm Pull Down · Straight Arm Push Forward · Shoulder Dislocate · External Rotation · Delt Raise (bottom Half) · Delt Raise (top Half) · Finger Pulses · Palm Pulses · Front Facing Elbow Rotations · Side To Side Wrist Stretch · Rear Facing Wrist Stretch – Palms Down · Rear Facing Wrist Stretch – Palms Up · Rear Facing Elbow Rotations · Forward Facing, Lean Forward As Much As Possible · Plank (Shoulder Taps) · Side Plank · Reverse Plank · Hollow Body Hold · Superman Hold · Standing Arch Hold · Neutral Rings Support Hold · Rto Support Hold · Rto Support Hold With Lean · Hollow Inverted Hang · Rto Inverted Hang · Inverted Hang With Hips Slightly Ahead Of Shoulders · Rto Inverted Hang With Hips Slightly Behind Shoulders · Incline Rings Plank · Rings Plank (rings Close To Ground) · Rto Plank (45-90°, Forearms Touching Rings) · 30s Rto Plank Lean (60-90°, Forearms Not Touching Rings) · Tuck Shoulderstand · Tucked Skin The Cat 5x2 · Piked Stc With Straight Legs 5x2 · One Foot Supported On A Block · Crow Pose 20s · Crane Pose (Bakasana) · Peacock Pose 20s · Alternating Leg Extensions In Tripod Headstand · Crow Pose Tipping · Dynamic Air Baby Extensions · Static Air Baby Progressions · Half Au Cortado · Au Cortado · Au Cortado Presses · Forward Roll · Backward Roll · Rotations Into Low Bridge (beginner) · Rotations Into Low Bridge · Rotations Into One Arm Low Bridge (advanced) · Dolphin Pose · Foot Supported Bound Hes · One Foot Supported Bound Hes · Tucked Bound Hes · Bound Headstand · Rear Delt Pull Apart · Butchers Block · Childs Pose With Side Stretch · Shoulder Dislocate · Rear Delt Pull Apart · Butchers Block · Childs Pose With Side Stretch · Shoulder Dislocate · Rear Delt Pull Apart · Butchers Block · Childs Pose With Side Stretch · Shoulder Dislocate · Rear Delt Pull Apart · Childs Pose With Side Stretch · Butchers Block · Shoulder Dislocate · Wall Plank (inverted 45° Bodyline Drill) · Chest To Wall Hs With Hands <12 Inches Away · Chest To Wall Hs With Hands <4 Inches Away · Cast Wall Walks · Shoulder Shrugs In A Hs · L-handstand · L-handstand Push Ups · L-handstand Push Ups With One Leg Up · One Leg Assisted Hold

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Created by

Fitloopgal

Workout Breakdown

Warmup

Scapular/Spinal movements

1

Shoulder Roll

1 set × 10-15 reps

2

Scapular Shrug

1 set × 10-15 reps

3

Cat/cow Bends

1 set × 10-15 reps

4

Shoulder Rolls In Downward Dog

1 set × 10-15 reps

Banded Scapular Mobilization and Stabilization

1

Straight Arm Pull Down

1 set × 10-15 reps

2

Straight Arm Push Forward

1 set × 10-15 reps

3

Shoulder Dislocate - Resistance Band

1 set × 10-15 reps

4

External Rotation

1 set × 10-15 reps

5

Delt Raise (bottom Half)

1 set × 10-15 reps

6

Delt Raise (top Half)

1 set × 10-15 reps

Wrist Warm Up

1

Finger Pulses

1 set × 10 reps

2

Palm Pulses

1 set × 10 reps

3

Front Facing Elbow Rotations

1 set × 10 reps

4

Side To Side Wrist Stretch

1 set × 10 reps

5

Rear Facing Wrist Stretch – Palms Down

1 set × 10 reps

6

Rear Facing Wrist Stretch – Palms Up

1 set × 10 reps

7

Rear Facing Elbow Rotations

1 set × 10 reps

8

Forward Facing, Lean Forward As Much As Possible

1 set × 10 reps

Bodyline Drills

Bodyline Drills

1

Plank (Shoulder Taps)

1 set × 30-60s

2

Side Plank

1 set × 30-60s

3

Reverse Plank

1 set × 30-60s

4

Hollow Body Hold

1 set × 30-60s

5

Superman Hold

1 set × 30-60s

6

Standing Arch Hold

1 set × 30-60s

Skill Work - Rings

RTO Support Hold

1

Neutral Rings Support Hold

1 set × 60s

2

Rto Support Hold

1 set × 60s

3

Rto Support Hold With Lean

1 set × 60s

Inverted Hang

1

Hollow Inverted Hang

1 set × 10-15s

2

Rto Inverted Hang

1 set × 10-15s

3

Inverted Hang With Hips Slightly Ahead Of Shoulders

1 set × 10-15s

4

Rto Inverted Hang With Hips Slightly Behind Shoulders

1 set × 10-15s

RTO Plank

1

Incline Rings Plank

1 set × 60s

2

Rings Plank (rings Close To Ground)

1 set × 60s

3

Rto Plank (45-90°, Forearms Touching Rings)

1 set × 60s

4

30s Rto Plank Lean (60-90°, Forearms Not Touching Rings)

1 set × 2 reps

Shoulder Stand

1

Tuck Shoulderstand

1 set × 10-20s

Skin the Cat

1

Tucked Skin The Cat 5x2

1 set × 5 reps

2

Piked Stc With Straight Legs 5x2

1 set × 5 reps

Skill Work - Floor

Crow Pose

1

One Foot Supported On A Block

1 set × 20-30s

2

Crow Pose 20s

1 set × 3 reps

3

Crane Pose (Bakasana)

1 set × 3 reps

Elbow Lever

1

Peacock Pose 20s

1 set × 3 reps

Air Baby (REQ 3x30s Crow)

1

Alternating Leg Extensions In Tripod Headstand

1 set × 3-5 reps

2

Crow Pose Tipping

1 set × 20s

3

Dynamic Air Baby Extensions

1 set × 5 reps

4

Static Air Baby Progressions

1 set × 5 reps

Au Cortado

1

Half Au Cortado

1 set × 10 reps

2

Au Cortado

1 set × 10 reps

3

Au Cortado Presses

1 set × 10 reps

Rolls

1

Forward Roll

1 set × 10 reps

2

Backward Roll

1 set × 10 reps

Low Bridge

1

Rotations Into Low Bridge (beginner)

1 set × 10 reps

2

Rotations Into Low Bridge

1 set × 10 reps

3

Rotations Into One Arm Low Bridge (advanced)

1 set × 10 reps

Headstands

1

Dolphin Pose

1 set × 60s

2

Foot Supported Bound Hes

1 set × 60s

3

One Foot Supported Bound Hes

1 set × 60s

4

Tucked Bound Hes

1 set × 60s

5

Bound Headstand

1 set × 60s

Skill Work - Handstand

Shoulder Mobility

1

Rear Delt Pull Apart

1 set × 10 reps

2

Butchers Block

1 set × 10 reps

3

Childs Pose With Side Stretch

1 set × 10 reps

4

Shoulder Dislocate - Resistance Band

1 set × 10 reps

5

Rear Delt Pull Apart

1 set × 10 reps

6

Butchers Block

1 set × 10 reps

7

Childs Pose With Side Stretch

1 set × 10 reps

8

Shoulder Dislocate - Resistance Band

1 set × 10 reps

9

Rear Delt Pull Apart

1 set × 10 reps

10

Butchers Block

1 set × 10 reps

11

Childs Pose With Side Stretch

1 set × 10 reps

12

Shoulder Dislocate - Resistance Band

1 set × 10 reps

13

Rear Delt Pull Apart

1 set × 10 reps

14

Childs Pose With Side Stretch

1 set × 10 reps

15

Butchers Block

1 set × 10 reps

16

Shoulder Dislocate - Resistance Band

1 set × 10 reps

Wall Work

1

Wall Plank (inverted 45° Bodyline Drill)

1 set × 1min

2

Chest To Wall Hs With Hands <12 Inches Away

1 set × 3×1min

3

Chest To Wall Hs With Hands <4 Inches Away

1 set × 5×30s

Chest to Wall Drills

1

Cast Wall Walks

1 set × 30-60s

2

Shoulder Shrugs In A Hs

1 set × 30-60s

3

L-handstand

1 set × 30-60s

4

L-handstand Push Ups

1 set × 3×10 reps

5

L-handstand Push Ups With One Leg Up

1 set × 3×5-8 reps

6

One Leg Assisted Hold

1 set × 3×15s