# Upper body mobility ## Exercises - stick + weight mallot from left to right - triangle of death - block inbetween shoulders and push foward ## Week 1/6 on 2023-04-13 - **WEEK 1** GENERAL WARM-UP Dislocates with band x 10 Wall cactus angel slides x 15 Death triangle x 30 second hold Pronation & supination with club x 10 per side taco hands & palm press x 15 bilateral Side-lying rotation with small weight x 5 per direction SCAPS & CORE Dead bug progressions: tap toe, heel, reach, add arm Death Block squeeze for serratus x 5 x 3 lvls Crawling or hover crawling 1.5 min ROTATION + STRENGTH Sleeper stretch PAIL/RAIL x 2 lvls External rotation on chair seat PAIL/RAIL x 2 lvls Overhead press x 10 rl CHILL Neck CARs x 2 per direction ## Class 6/6 2023-05-18 - - [[handstand]] ## Post #Review on 2023-05-18 Just did the last class (I missed week 5). It is a fine way to spend part of an [[evening]]. Surprisingly enjoyable. I would do it again. My should [[injuries|injury]] didn't seem to get much worse. I think I learned that it is just [[pinched]]. ## Related - [[shoulders]] - [[shoulders]] - [[functional range conditioning]] - [[CARs]] - [[my spine]] - [[my core]] - #Physio - #Physiology