Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

Squat (Sky Reach)

1 set × 5-10 reps

Wrist Flexibility Stretch

1 set × 10-15 reps

Hollow Body Hold

1 set × 30-60s

Hang (Arch)

1 set × 5 reps

Rings Support Hold (Turned Out)

1 set × 30s

Split Squat

1 set × 5-10 reps

Deadlift (Single-Leg Romanian)

1 set × 5-10 reps

Ab Rollout - Rings

1 set × 10 reps

Pallof Press - Resistance Band

1 set × 10 reps

Reverse Hyperextension - Bench

1 set × 30-60s