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Rings Routine →

WarmUp (All days)

Shoulder Roll · Scapular Shrug · Cat/cow Bends · Shoulder Rolls On The Floor · Overhead Straight Arm Pull Down · The Whippet · Shoulder Dislocate · Band External Rotation · Lateral Raise To 45deg · Arms Overhead Clockwise · Arms Overhead Ccw · Arms Overhead Forward/back · Arms Overhead Hold Stretched Position · Arms T Clockwise · Arms T Ccw · Arms T Forward/back · Arms T Hold Stretched Position · Arms Down Clockwise · Arms Down Ccw · Arms Down Forward/back · Arms Down Hold Stretched Position · Finger Pulses · Palm Pulses · Side To Side Palm Rotations · Front Facing Elbow Rotations · Side To Side Wrist Stretch · Rear Facing Wrist Stretch – Palms Down · Rear Facing Wrist Stretch – Palms Up · Rear Facing Elbow Rotations · Forward Facing, Lean Forward As Much As Possible · Plank · Side Plank · Reverse Plank · Hollow Body Hold · Superman Hold · Standing Arch Hold

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Workout Breakdown

Shoulder + Spinal Movements

Chill spinal/shoulder movements

1

Shoulder Roll

1 set × 15 reps

2

Scapular Shrug

1 set × 15 reps

3

Cat/cow Bends

1 set × 15 reps

4

Shoulder Rolls On The Floor

1 set × 15 reps

Banded Scapular Mobilization

1

Overhead Straight Arm Pull Down

1 set × 15 reps

2

The Whippet

1 set × 15 reps

3

Shoulder Dislocate - Resistance Band

1 set × 15 reps

Banded Shoulder ROM and Stabilization Routine

1

Band External Rotation

1 set × 10-15 reps

2

Lateral Raise To 45deg

1 set × 10-15 reps

3

Arms Overhead Clockwise

1 set × 10 reps

4

Arms Overhead Ccw

1 set × 10 reps

5

Arms Overhead Forward/back

1 set × 10 reps

6

Arms Overhead Hold Stretched Position

1 set × 10s

7

Arms T Clockwise

1 set × 10 reps

8

Arms T Ccw

1 set × 10 reps

9

Arms T Forward/back

1 set × 10 reps

10

Arms T Hold Stretched Position

1 set × 10s

11

Arms Down Clockwise

1 set × 10 reps

12

Arms Down Ccw

1 set × 10 reps

13

Arms Down Forward/back

1 set × 10 reps

14

Arms Down Hold Stretched Position

1 set × 10s

Wrist Warm Up

1

Finger Pulses

1 set × 15 reps

2

Palm Pulses

1 set × 15 reps

3

Side To Side Palm Rotations

1 set × 15 reps

4

Front Facing Elbow Rotations

1 set × 15 reps

5

Side To Side Wrist Stretch

1 set × 15 reps

6

Rear Facing Wrist Stretch – Palms Down

1 set × 15 reps

7

Rear Facing Wrist Stretch – Palms Up

1 set × 15 reps

8

Rear Facing Elbow Rotations

1 set × 15 reps

9

Forward Facing, Lean Forward As Much As Possible

1 set × 15 reps

Bodyline Drills

Core Warm Up

1

Plank

1 set × 30-60s

2

Side Plank

1 set × 30-60s

3

Reverse Plank

1 set × 30-60s

4

Hollow Body Hold

1 set × 30-60s

5

Superman Hold

1 set × 30-60s

6

Standing Arch Hold

1 set × 30-60s