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Shoulder Mobility: Shoulder Complex #4 (Band 2)

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(15 min.) Shoulder Complex #4 (Band 2) Introduction: https://www.youtube.com/watch?v=QHdC3LUNX1o Test: Wall Sit shoulder flexion: https://www.youtube.com/watch?v=KsyaLorQUb4 Mobility (Pain Ball) Pec 30 sec per side: https://www.youtube.com/watch?v=OFDmumaObUg Mid-back 30 sec per side: https://www.youtube.com/watch?v=plux2HzNKTo Post shoulder 30 sec side: https://www.youtube.com/watch?v=i3Sd1ebb0ZA Then 3 rounds: (can do the bands in partners) 10 Side plank row R:…

Shoulder Mobility: Shoulder Complex #2 (Rings)

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Shoulder Complex #2 (Rings) Introduction: https://www.youtube.com/watch?v=Gcdv8_m5Wig Wall Sit shoulder flexion Test: https://www.youtube.com/watch?v=KsyaLorQUb4   Mobility (Pain Ball) Mid-back 30 sec per side: https://www.youtube.com/watch?v=plux2HzNKTo Post shoulder 30 sec side: https://www.youtube.com/watchv=i3Sd1ebb0ZA Banded lat stretch (if needed) 1 min per side: https://www.youtube.com/watch?v=OZSV1uDH19k Then 3 rounds: 10 One arm Ring rows (each side): https://www.youtube.com/watch?v=vPK5nRwNdn4 10…

Shoulder Mobility: Shoulder Complex #1 (KB)

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Shoulder Complex #1 (Kettlebell) Introduction: https://www.youtube.com/watch?v=dIQ9-Rs4Jio Wall sit shoulder flexion Test: https://www.youtube.com/watch?v=KsyaLorQUb4 Mobility (Pain Ball) Pec 30 sec each side: https://www.youtube.com/watch?v=OFDmumaObUg Mid-back 30 sec per side: https://www.youtube.com/watch?v=plux2HzNKTo Posterior shoulder 30 sec per side: https://www.youtube.com/watch?v=i3Sd1ebb0ZA 1-2 min Keg Drill (if needed): https://www.youtube.com/watch?v=gCbboz6km5g Then 3 rounds: 10 Wall slide with lift off:…

Shoulder Mobility: Shoulder Complex Warm Ups – #3 (Band)

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(15 min.) Shoulder Complex #3 (Band 1) Introduction: https://www.youtube.com/watch?v=f29fWIwRk68 Test: Scratch Test: https://www.youtube.com/watch?v=z9nWjGObVxA Mobility (Painball) Pec 30 sec per side: https://www.youtube.com/watch?v=OFDmumaObUg Mid-back 30 sec per side: https://www.youtube.com/watch?v=plux2HzNKTo Post shoulder 30 sec side: https://www.youtube.com/watch?v=i3Sd1ebb0ZA 10 Banded T/S rotation each side with breath cycle: https://www.youtube.com/watch?v=VEqIj3ynecM   Then 3 rounds: 5 1/2 kneeling…

Gymnastics Skills #3

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Gymnastics Complex #3   Warmup 10 situp to pancake 10 situp to pike 10 scap pushup + shift - https://www.powermonkeyfitness.com/videos/planche/scap-push-shift 10 situp to pancake (compression) – with light plate - https://www.powermonkeyfitness.com/videos/core-warm-stretching/compression-sit-pancake-plate 20 pike overs - https://www.powermonkeyfitness.com/videos/core-posterior-chain/pike-over 20 straddle overs - https://www.powermonkeyfitness.com/videos/hip-flexors/straddle-over   Skills   Ring Accessory Work * Choose two…