HSW Phase 1 Intro video

HSW Phase 1 Week 1

General wrist warmup

1 x 1

Wrist push ups for HS

2 x 12

Handstand wall pull-aways

1 x 5

Closed chain wrist twisties

1 x 20

General shoulder warmup with resistance band

1 x 10

Waiter's Press

3 x 10

Alternating banded scap push

Banded wrist distraction with isometric

Shoulder ER+FLX on bench with dowel

Capsular stretch - GH

1 x 2:00

Cartwheel

5 x 1

COGS

2 x 30

Pike on box with alternating leg raise

5 x 1

Plank on box with alternating leg raise

3 x 20

Cartwheel off box

5 x 1

Box "wall walks" to pike on box

4 x 3

Plank walk around two boxes

3 x 1

Dead bug with lumbar band

2 x 30

WF HS to lateral cartwheel exit

5 x 1

WF HS Hold

3 x 0:40

Plank pogos/up-downs on plate

4 x 6