1. Perform the full warm-up from the PDF File
2. The Workout
Shoulder Opening Basic
A1: Passive Hang 30-60 sec X 2. No rest perform A2.
A2: Shoulder Bench Opener 30 Sec X 2. No rest perform A3.
A3: Shoulder Extension 15-30 sec X 2. 30 sec rest perform A1.
A1: Frogstand floor. 15-30 Sec x 5 Sets. No rest perform A2.
A2: 30 sec Slow wrist rotations open/closed hands x 5 Sets. 45-60 sec rest perform A1.
B1: Handstand belly to wall 30 Sec x 5 sets. No rest perform B2.
B2: Shoulder Elevations 10-15 Reps x 5 sets. 45-60 sec rest perform B1.
C1: Pike Shoulder Walks 4-5 Times x 4 Sets. No rest perform C2.
C2: 20 Shoulder wall rotations 10 front/10 back 45-60 sec rest perform C1.
D1: Hollow Push up Rotations 45-60 sec x 3 sets. No rest perform D2.
D2: Hollow Body Laying Hold 30-60 sec x 3 sets. 45 Sec rest perform D1.
A: Passive hang 30-60 sec x 1.
B: Band routine x 1.
C: Resistance Band Routine x 1.
D: Wrist Routine x 1.