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Move (Phase 4) →

Skill work

Wrist Flexibility Stretch · Trap-3 Raise · External Rotation · Serratus Wall Slides · Dead Bug · Frog Stand · Crane Pose (Bakasana) · Bear Crawl

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Workout Breakdown

Warmup

1

Wrist Flexibility Stretch

1 set × 2min

2

Trap-3 Raise

1 set × 10 reps

3

External Rotation - Resistance Band

1 set × 10 reps

4

Serratus Wall Slide

1 set × 10 reps

5

Dead Bug

1 set × 30-60s

Skill Work

1

Frog Stand

1 set × 1-3min

2

Crane Pose (Bakasana)

1 set × 1-2min

3

Bear Crawl

1 set × 1-2min