Warm Up

Zottman Curl

Strict Pull Up Weighted

Hammer Curl

Biceps Curl Single Arm

Biceps Curl Double Arm

Stiff legged KB RDL

Arching strict pull ups (wide grip)

Bar Partner Hollow Stretch

Step Up (Jump Switch)

Rebound Jumps (Single leg)

Overhead DB press (Tall kneeling)

Overhead DB Press (Tall kneeling Tempo)

Arch Rocks (Scaled)

Calf Raises (Turned out)

Calf Raises (Turned In)

Calf Raises (Single Leg)

Calf Raises

Overhead DB Press (Seated Tempo)

Step Up (Weighted)

Step Up Jump

Tuck Hold (Bar)

Tuck Ups (Strict Bar)

Tuck T2B straight leg negative

Bar Partner Arch Stretch

Theraband (Invert Raises)

Theraband Warm Up (Triceps Extension)

Theraband Warm Up (Shoulder Back Circles)

Theraband Warm Up (Planche Pulls)

Wall Straddle Stretch

Seated Shoulder Extension Stretch

Compression Sit Up to Pancake

Compression Sit Up to Pancake (Plate)

DB Jefferson Curl to Overhead Extension

Plate Jefferson Curl to Overhead Extension

Plate Jefferson Curl

Butterfly Stretch

Half Butterfly Stretch

Single Leg Circles and Swings

Arm Circle Sequence

KB Shoulder Rolls

Lay Down Int Ext Shoulder Stretch

Barbell wrist curls

Ring Thing (Warm Up - Wrist Sequence)

Ring Thing (Partner Push Ups)

Ring Thing (Partner Maltese Push Ups)

Ring Thing (Angled Ring Rows - Low Rings)

Straddled Side Plank

Staggered Stance Good Morning

Side Bends

PVC Compression + Shoulder Extension

Plank Shift with Reach

Muscle Up Drill (Supinated Band Pulls)

Cat-Seal Shifts

Weighted PVC pass through

Handstand Shrugs (Back to Wall)

Bar Kip Swings (Compact)

Handstand Shrugs (Stomach to Wall)

Sit Up Drill (Boxes)

Wrist Side Raise

Wrist Side Raise

Weighted Victorian Raises

Weighted Planche Raise 1

Wrist Extension Control - Slow Bear Crawls

Wrist Extension Control and Strength - Tripod Weight Shifts

Wrist Extension Control and Strength - Tripods 2

Wrist Extension Mobility - Forearm Flexor and Pronator Soft Tissue Lacrosse Ball

Wrist Extension Mobility - Joint Glides

Wrist Extension Control and Strength - Freestanding Tripod To Headstand

Wrist Extension Control and Strength - Planche Rock To Wall Walk Up

Wrist Extension Control and Strength - Tripods 2

Wrist Extension Control and Strength - Wall Assisted Tripod To Headstand

Skin the Cat Stretch (Bar)

Reverse crossover lunge step (elevated)

Active Middle split hold

Pancake good morning

Active side split holds

DB external rotation

Floor facing angels (straight arms)

V-Sit Stretch w/ Wall

Side lying leg raises

Theraband hollow Y pull backs

KB rib/thoracic mobilization

Wrist Ups (scaled)

clamshell

Powell raise

Theraband single arm Y raises

Single arm raises in squat

Bottom squat hold

KB windmill

Plate windmill

Hip rotation in squat

90/90 Pigeon sequence

Wall facing hollow

Banded Elbow Extensions

Frog Stretch

Box pike stretch into front scale

PVC prone raises + hold

Prone theraband dislocates

Lat stretch

Pancake dislocates with band

Downward dog single leg raises

Overhead Shoulder Stretch w/ Plate

Wrist Ups (Plank)

Reach Backs:

Cat Cow Stretch

Bridge W/ Box

PVC Pass-Throughs (Neutral Grip)

Standing Straddle Stretch w/ Weight

Standing Pike Stretch w/ Weight

Straddle Stretch

Pike Stretch

Middle Split

Side Splits

Dip Band Stretch

Theraband Warm Up (Part 2)

Theraband Warm Up (Part 1)

Weighted Overhead Circles

Overhead Plate Shoulder Rocks

Scale Hold

Scale Raises

Seated Wall Angels

Hip Sequence

Floor Facing Angels

Theraband pass throughs

Overhead bench stretch + single arm raises

Upper back med ball PVC stretch

BODY TIGHTENERS

Wrists Ups & Downs

Wrists Rotations

Wrists Push ups Version 3

Wrists Push ups Version 2

Wrists Push ups Version 1

Warm up Achilles stretch & Weight in Hands

National Team Warm up Knee circles

Lay down sequence

Jumping jacks ++

Partner Shoulder Stretches 1&2

Partner Shoulder Stretches 3 & 4

Partner Shoulder Stretch 5

Bridge

Bear Crawl straight arm leg

Figure 4 Squat

HS SHLDR STRETCH

Hollow Shoulder Stretch

Shoulder Arch Stretch

Chad Vaughn Lifting Warm Up

TheraBand Shoulder WarmUp Sequence

Wrist Strength with World Championships Silver Medalist Jana Bieger

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