Stage 2

BUILDING CONTROL

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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExercise
Row - Rotate - Press
1x6 each side
Bent Over Thumbs Up Back Flies
1x12
Overhead Triceps Extension Warm Up
1x12 each side
Single Arm Overhead Arches
1x8 each side
Half Kneeling Single Arm Shoulder Press
1x8 each side
Shoulder and Core Activation


Rest between sets: As Needed
Intensity: Light

DemoExercise
Kneeling Shoulder Shrug with Elastic
1x12
Active Back to Wall Shoulder Opener with Foam Roller
1x12
Boat to Superman Side Roll
2x4 each direction
Single Leg Straight to L to Straddle on Back
2x3 each side alternating
Wrist Warm Up


Rest between sets: As Needed
Intensity: Light

Technique Training


Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on form

DemoExercise
Wall Walk
2x3
Tuck Slide
1x4
Lateral Leg Isolation from Straight at Wall
1x3 each leg alternating
Straddle Slide Away
1x4
Straddle Slide Away to Legs Together
1x3
Straddle Slide Away to Straight to Straddle
2x2
L Handstand Single Leg Isolation
1x3 each leg alternating
L Handstand Leg Isolation
1x2 each leg first
Slide Away Wall Tap
2x2 each leg
Wall Take Off to Tuck to Straddle to Tuck
1x2
Wall Take Off Leg Circle - Straddle Tuck Straight
3x1
Jump to Tuck to Straight
1x
Straight to Straddle to Straight
2x2
Straight to Tuck to Straight
3x

Bent Arm Conditioning


Rest between sets: 1-3min
Intensity: Elevated