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RR and Skill/Core Day →

Skill/Core

Trap-3 Raise · External Rotation · Serratus Wall Slides · Deadbugs · Wrist Flexibility Stretch · Yuri's Banded Shoulder Drills · Banded Clam Shell · Hip Flexor Stretch · Hamstring Stretch Of Choice · Shoulder Extension Stretch · Shoulder Flexion Stretch · Hollow Body Hold · Arch Body Hold (Prone)

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Workout Breakdown

Warm Up

Dynamic Stretches

1

Trap-3 Raise

1 set × 10 reps

2

External Rotation

1 set × 10 reps

3

Serratus Wall Slides

1 set × 10 reps

4

Deadbugs

1 set × 30s

5

Wrist Flexibility Stretch

1 set × 10-20 reps

Skill Work

Mobility

General Mobility

1

Yuri's Banded Shoulder Drills

1 set × 10 reps

2

Banded Clam Shell

1 set × 10 reps

3

Hip Flexor Stretch

1 set × 10 reps

4

Hamstring Stretch Of Choice

1 set × 10 reps

5

Shoulder Extension Stretch

1 set × 10 reps

6

Shoulder Flexion Stretch

1 set × 10 reps

Core

Optional replacemenet of extension/anti-extension

1

Hollow Body Hold

1 set × 3×30-60s

2

Arch Body Hold (Prone)

1 set × 3×30-60s