# [Reddit-BWF] Skill Day Routine

Adjust time/reps based on level.
Pick 1 "Mobility work" section.

Created 12/11/2020.

## Warm-up: Dynamic Stretches (5-10min)

- 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

## Skill work (10 minutes)


## Mobility work - General

- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Banded Clam Shell
- 1 × 30-60s Kneeling Hip Flexor Stretch
- 1 × 30-60s Hamstring Stretch (Supine)
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 10 Shoulder Flexion Stretch

## Mobility work - Pancake

- 1 × 30-60s Butterfly Stretch
- 1 × 10 Frog Stretch
- 1 × 10 Pancake Good Morning
- 1 × 30-60s Horse Stance

## Mobility work - Overhead

- 1 × 1 Nick-e's Overhead Mobility Guide
- 1 × 60-120s Thoracic Extensions
- 1 × 10-20 Overhead Lift-offs

## Mobility work - Front Splits

- 1 × 30-60s Calf Stretch (Seated)
- 1 × 10-20 Straddle Stance Good Morning
- 1 × 60-120s Kneeling Hip Flexor Stretch
- 1 × 60-120s Couch/wall Stretch
- 1 × 10-20 Long Lunge Pulses
- 1 × 60-120s Front Split Holds