# WarmUp (All days)

Shoulder Roll · Scapular Shrug · Cat/cow Bends · Shoulder Rolls On The Floor · Overhead Straight Arm Pull Down · The Whippet · Shoulder Dislocate · Band External Rotation · Lateral Raise To 45deg · Arms Overhead Clockwise · Arms Overhead Ccw · Arms Overhead Forward/back · Arms Overhead Hold Stretched Position · Arms T Clockwise · Arms T Ccw · Arms T Forward/back · Arms T Hold Stretched Position · Arms Down Clockwise · Arms Down Ccw · Arms Down Forward/back · Arms Down Hold Stretched Position · Finger Pulses · Palm Pulses · Side To Side Palm Rotations · 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 · Side Plank · Reverse Plank · Hollow Body Hold · Superman Hold · Standing Arch Hold

## Shoulder + Spinal Movements

- 1 × 15 Shoulder Roll
- 1 × 15 Scapular Shrug
- 1 × 15 Cat-Cow
- 1 × 15 Shoulder Rolls On The Floor
- 1 × 15 Overhead Straight Arm Pull Down
- 1 × 15 The Whippet
- 1 × 15 Shoulder Dislocate - Resistance Band
- 1 × 10-15 Band External Rotation
- 1 × 10-15 Lateral Raise To 45deg
- 1 × 10 Arms Overhead Clockwise
- 1 × 10 Arms Overhead Ccw
- 1 × 10 Arms Overhead Forward/back
- 1 × 10s Arms Overhead Hold Stretched Position
- 1 × 10 Arms T Clockwise
- 1 × 10 Arms T Ccw
- 1 × 10 Arms T Forward/back
- 1 × 10s Arms T Hold Stretched Position
- 1 × 10 Arms Down Clockwise
- 1 × 10 Arms Down Ccw
- 1 × 10 Arms Down Forward/back
- 1 × 10s Arms Down Hold Stretched Position

## Wrist Warm Up

- 1 × 15 Finger Pulses
- 1 × 15 Palm Pulses
- 1 × 15 Side To Side Palm Rotations
- 1 × 15 Front Facing Elbow Rotations
- 1 × 15 Side To Side Wrist Stretch
- 1 × 15 Rear Facing Wrist Stretch – Palms Down
- 1 × 15 Rear Facing Wrist Stretch – Palms Up
- 1 × 15 Rear Facing Elbow Rotations
- 1 × 15 Forward Facing, Lean Forward As Much As Possible

## Bodyline Drills

- 1 × 30-60s Plank
- 1 × 30-60s Side Plank
- 1 × 30-60s Reverse Plank
- 1 × 30-60s Hollow Body Hold
- 1 × 30-60s Superman Hold
- 1 × 30-60s Standing Arch Hold