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Workout B

Warm Up

Take your time going through the warm up.  Explore the full range of motion available to you in these movements. If you need to add a few reps or exercises to feel ready, go for it. 

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Lifts8 repsLift elbows as high as you can
Knees to Chest2 reps x 2Keep back pressed against floor at all times
Wrist Rotations10 each wayBuild up to full range of motion
Prayer Pose StretchFew repsGo through these until wrists feel warm and ready
Inverted Press Hold15 sec / 2xStack shoulders above arms. Gradually transfer weight onto arms and push the floor away


Practice deliberately, your goal is to become a little bit better than yesterday. Pick one cue you want to focus on in each exercise and keep pushing.

DemoExerciseReps/SetsHow to/Cues
Wall Walks2 reps x 2Slow & controlled. Keep elevating shoulders
Wall Tuck Slides2 reps x 2Don't let your shoulders collapse at any time during this movement and keep your back straight
Slide Aways2 reps x 2Movement is only happening in shoulder. Don't use hip to get away from wall
Headstand - Tuck to Straddle to Tuck1 rep x 2Only your legs are supposed to move & should not affect rest of body
Handstand Tuck Jump Up3 repsStart on your knees and try to stack shoulder over hands

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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