SHOULDER FLEXIBILITY INTERMEDIATE 01

10 reps of jumping jacks

10 reps leg raises

10 reps side to side squats

10 reps lateral leg raises

30 sec forward fold, hold left and hold right

10 reps pike to squat

30 sec toe stretch seiza

Wrist stretches

15 seconds fingers in, palm up

10 reps knuckle push up

15 second fingers out, palm up

10 reps wrist rockers forward/ backwards

15 second fingers side, palm up, move torso side to side

10 finger push ups

15 sec T stretch

30 sec hollow hold

15 sec cactus up

30 sec arch

15 sec capsule stretch

30 sec side plank

10 sec towel/stick hold (just arms)

10 reps towel/stick dislocates

x3

10 reps Shoulder paulse on floor

10 reps Shoulder dislocates starting from behind, palms of hand facing forward

x2

10 sec balance handstand with alternating legs

x4

Abs

10 reps Vups

10 reps Straddle up

10 reps Bent knee

x2

30 sec Seal stretch