Intermediate Plan
What to Expect Each Session
Session Focus
- Full-body strength development
- One focused skill (static hold or balance)
- Mobility & muscle activation for that skill
Warm-Up Routine
- Banded Shoulder Dislocates & Front-Lateral Raises
- Band Pull-Aparts
- Face Pull - Y Rotation
- Wall Slides
- Cat Cow
- Scapular Pull-Ups
- Wrist Rolls & Wrist Leans
Post-Workout Stretching
- Child's Pose
- Cobra Pose
- Chest T-stretch / Scorpion Chest Stretch
- Standing Lat Stretch
- Wall Angle
- Compression Sit
- Pigeon Pose