SHOULDER FLEXIBILITY INTERMEDIATE 00

20 reps Jumping jacks
20 reps Crossing jacks
10 reps Arm circles forward
10 reps Arm circles backwards
10 reps autohugs
10 reps slow squats
30 sec low squat hold
10 reps Crossicks
5 min Shoulder stretches
-A
-T
-Y

2 min wrists stretches
-Palms down, fingers in
-Palms down, fingers out
-Palms up, fingers in
-Palms up, fingers out

Towel or Elastics
10 reps dislocates
10 reps Reverse dislocates
10 reps dislocates on floor

-45sec Tuck hold
-30 sec Seal stretching
x3

-30 sec straddle hold
-30 sec seal stretches
x3

-20 sec hanstand hold
-30 sec wrist stretches
x3

-15 sec Hollow hold
-50 sec Puppy stretch
x3

-30 sec Plank hold
x3

1:30 Shoulder flex

30 sec Handstand hold
10 reps Dislocates
10 reps Reverse dislocates
10 reps Dislocates on floor prone

4 min Stretching sitted pike
-Pulses
Straddle pancake
-R
-L

4 min Shoulder stretches
-T and Quads
-Cactus up
-Cactus down

30 sec Wrists stretches
-Palm down, fingers in
-Palm down, fingers out
-Palm up, fingers in
-Palm up, fingers out