Exercise | What to do | |
Dynamic | Ground Extensions (Same as Wall Extension but on the ground) | 10 reps |
Band Dislocates | 10 reps | |
Cat/Camel Bends | 10 reps | |
Full Body Circles | 5x for each side | |
Front to Back and Side to Side Leg swings | 2x ( 10 reps Front + 10reps Side ). | |
Wrist Mobility (Page 2 from the PDF) | 10 slow breaths | |
The Thoracic Bridge * | 30 seconds | |
Bodyline | Dolphin Plank | More time the better. |
Side Plank (both sides) | ||
Hollow Hollow Alt Progression | ||
'Fish' Plank |
Exercise | What to do | |
HandStand | Stretch Hamstrings | 2x (20s Stretch each leg) |
(Need to find this stretch name) | 2x 30s Stretch | |
Crow Pose
|
5m exercise | |
L - Sit | L - Sit Progression | 5m exercise |
Exercise | What to do | |
Pullup | Negative Pullup | Just follow the progression |
Squats | Bodyweight Squat Alt | 3x8 sets |
Pushup | Pushup focusing biceps | 3x8 sets |