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Handstand and Mobility

Wrist Flexibility Stretch · Yuri Band Mobility Routine · Rear Delt Band Pull-apart · Trap · Cuban Rotation · Pec Stretch · Lat Stretch · Butchers Block · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Calf Stretch · Hamstring Stretch (Supine) · Leg Lift (Front Scale) · Kneeling Hip Flexor Stretch

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Workout Breakdown

Shoulder Warm-up

Wrist Flexibility Stretch

1 set × 5min

Yuri Band Mobility Routine

1 set × 1 reps

Rear Delt Band Pull-apart

1 set × 8-15 reps

Trap - 3 Raise

1 set × 8-15 reps

Cuban Rotation

1 set × 8-15 reps

Pec Stretch

1 set × 2min

Lat Stretch

1 set × 2min

Butchers Block

1 set × 2min

Core

Ab Rollout - Rings

1 set × 8-12 reps

Pallof Press - Resistance Band

1 set × 8-12 reps

Hyperextension (Back Extension, 45° Hyper)

1 set × 8-12 reps

Ab Rollout - Rings

1 set × 8-12 reps

Pallof Press - Resistance Band

1 set × 8-12 reps

Hyperextension (Back Extension, 45° Hyper)

1 set × 8-12 reps

Ab Rollout - Rings

1 set × 8-12 reps

Pallof Press - Resistance Band

1 set × 8-12 reps

Hyperextension (Back Extension, 45° Hyper)

1 set × 8-12 reps

Lower Body Mobility

Calf Stretch - Stair

1 set × 2×30-60s

Hamstring Stretch (Supine)

1 set × 2×30-60s

Leg Lift (Front Scale)

1 set × 2×10 reps

Kneeling Hip Flexor Stretch

1 set × 2×30-60s