Build rock-solid shoulder stability with controlled wall-supported holds — perfect for developing body awareness and laying the foundation for bigger moves ahead. Slow, intentional, and seriously effective.
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Arm Circle
2 sets × 20s, 20s
Shoulder Roll
Cat-Cow
2 sets × 8 reps, 8 reps
Serratus Wall Slide
Wall Plank Hold
3 sets × 20s, 20s, 20s
Pike Hold (Feet Elevated)
3 sets × 15s, 15s, 15s
Wall Handstand Hold
2 sets × 15s, 15s
Wall Handstand Kick-Up
2 sets × 10s, 10s
Prone Y Raise
2 sets × 10 reps, 10 reps
Prone Y-T-W - Body Only
Chest Doorway Stretch
1 set × 30s
Shoulder Stretch (Cross-Body)
Child's Pose
1 set × 40s