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
Hang (Arch) · Planche Leans · Crane Pose (Bakasana) · Tuck L-sit To Tuck Planche
Cool
10-20 minutes If you’re on Day 3, feel free to spend more time