# 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

## Shoulder Warm-up

- 1 × 5min Wrist Flexibility Stretch
- 1 × 1 Yuri Band Mobility Routine
- 1 × 8-15 Rear Delt Band Pull-apart
- 1 × 8-15 Trap-3 Raise
- 1 × 8-15 Cuban Rotation
- 1 × 2min Pec Stretch
- 1 × 2min Lat Stretch
- 1 × 2min Butchers Block
- 1 × 8-12 Ab Rollout - Rings
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Hyperextension (Back Extension, 45° Hyper)
- 1 × 8-12 Ab Rollout - Rings
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Hyperextension (Back Extension, 45° Hyper)
- 1 × 8-12 Ab Rollout - Rings
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Hyperextension (Back Extension, 45° Hyper)
- 2 × 30-60s Calf Stretch - Stair
- 2 × 30-60s Hamstring Stretch (Supine)
- 2 × 10 Leg Lift (Front Scale)
- 2 × 30-60s Kneeling Hip Flexor Stretch