# Skill Day Routine Updated June2020

Skill Day from Reddit.
Times/Reps can vary depending on Level of Flexibility/Comfort

## Warm-Up

- 1 × 10 Trap-3 Raise
- 1 × 10 External Rotation - Resistance Band
- 1 × 10 Serratus Wall Slide
- 1 × 30s Dead Bug
- 1 × 10 Wrist Flexibility Stretch
- 1 × 10 Other Sore Area Stretching

## Skill Work (10 Minutes)


## Mobility Work (Pick 1 of Following)

- 1 × 5-20 Shoulder Warm-up - Resistance Band
- 1 × 10-15 Banded Clam Shells
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Bent Leg Hamstring Stretch
- 1 × 30s Seated Shoulder Extension Stretch
- 1 × 30s Butterfly Stretch
- 1 × 30s Frog Stand
- 1 × 5-20 Pancake Good Morning
- 1 × 5-20 Horse Stance Reps
- 1 × 1-5min Horse Stance For Time
- 1 × 2min Lying Pec Stretch
- 1 × 2-4min Child's Pose Lat Stretch
- 1 × 30s Eagle Arms
- 1 × 3min Pec Minor Release
- 1 × 1min Short Head Biceps Release
- 1 × 1min Thoracic Extensions
- 1 × 1min Overhead Lift-offs
- 1 × 30s Calf Stretch (Seated)
- 1 × 10 Staggered Stance Good Morning
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 1min Couch/wall Stretch
- 1 × 10-20 Lunge Pulse
- 1 × 30s Front Split Holds