Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

Squat (Sky Reach)

1 set × 5-10 reps

Wrist Flexibility Stretch

1 set × 10-20 reps

Dead Bug

1 set × 30s

Parallel Bar Support

1 set × 30s

Deadlift (Romanian)

1 set × 10-12 reps

Shoulder Extension

1 set × 60s

Shoulder Stretch (Cross-Body)

1 set × 60s

Hand Clasp Stretch (Behind the Back)

1 set × 60s

Squat

1 set × 60s

Pike Stretch

1 set × 60s

Lunge Stretch (Kneeling)

1 set × 60s

Butterfly Stretch

1 set × 60s

Backbend

1 set × 60s

Lying Crossover Stretch

1 set × 60s