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Custom Move (Phase 3) →Upper
Shoulder Roll · Scapular Shrug · Cat/cow Bends · Band Straight Arm Overhead Pulldowns · Shoulder Dislocate · Wrist Flexibility Stretch · Plank · Reverse Plank · Hollow Body Hold · Arch Body Hold (Prone) · Side Plank · Frog Stand
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Workout Breakdown
Warmup
1
Shoulder Roll
1 set × 5-10 reps
2
Scapular Shrug
1 set × 5-10 reps
3
Cat/cow Bends
1 set × 5-10 reps
4
Band Straight Arm Overhead Pulldowns
1 set × 5-10 reps
5
Shoulder Dislocate - Resistance Band
1 set × 5-10 reps
6
Wrist Flexibility Stretch
1 set × 10 reps
7
Plank
1 set × 30-60s
8
Reverse Plank
1 set × 30-60s
9
Hollow Body Hold
1 set × 10-60s
10
Arch Body Hold (Prone)
1 set × 10-60s
11
Side Plank
1 set × 2×10-60s