A) Mobility

  • 10 Downward Dog + Twisted Cross + Seal Pose 5- 10s hold
  • 20 Regular Plank to Side Plank
  • 10 PVC Shoulder Dislocates
  • 10 Pelvic Tilt With Arms Reaching OH – 3sec hold
  • 10 Scapula Activation
  • B) For Quality

  • 50 dips
  • 1min hollow hold

  • 50 shoulder taps
  • 1min hollow hold

  • 50 devil press
  • 1min hollow hold

  • 10 wall climb
  • 50m bear crawl (scaled)
    1min hollow hold

  • 50 devil press
  • 1min hollow hold

  • 50 shoulder taps
  • 1min hollow hold

  • 50 dips
  • C) Post workout stretch

    1min each pose

  • Puppy dog
  • Thread the needle
  • Twisted cross
  • Seal pose
  • Seated shoulder extention
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