Warmup makes you sweat

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

Skill makes you cry

Exercise What to do
HandStand Stretch Hamstrings 2x (20s Stretch each leg)
(Need to find this stretch name) 2x 30s Stretch
Crow Pose Holly HandStand 5m exercise
L - Sit L - Sit Progression 5m exercise

Strength makes you quit

Exercise What to do
Pullup Negative Pullup Just follow the progression
Squats Bodyweight Squat Alt 3x8 sets
Pushup Pushup focusing biceps 3x8 sets

Future

Tips / Advices

Credits

Changes