A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A gentle wrist mobility drill that moves both wrists through circles to warm your forearms and hands.

1. Stand or sit tall with your arms relaxed and elbows bent.
2. Make slow circles with both wrists in one direction.
3. Keep the movement smooth and controlled.
4. Reverse direction and circle both wrists the other way.

A small pull-up prep that trains shoulder blade control and upper back strength from a dead hang.

1. Hang from a bar with hands overhand and arms straight.
2. Brace your body and let your shoulders rise toward your ears.
3. Pull your shoulder blades down to lift your chest slightly.
4. Keep your elbows straight as you pause at the top.
5. Lower under control back to the hang and repeat.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.

A small pull-up prep that trains shoulder blade control and upper back strength from a dead hang.

1. Hang from a bar with hands overhand and arms straight.
2. Brace your body and let your shoulders rise toward your ears.
3. Pull your shoulder blades down to lift your chest slightly.
4. Keep your elbows straight as you pause at the top.
5. Lower under control back to the hang and repeat.

A bodyweight press that trains your chest, shoulders, triceps, and core.

1. Start in a high plank with hands just wider than shoulders.
2. Brace your core and keep your body in a straight line.
3. Bend your elbows and lower your chest toward the floor.
4. Press the floor away until your arms are straight again.
5. Repeat for your reps.

A core hold on your back that trains bracing and body tension.

1. Lie on your back with arms overhead and legs straight.
2. Press your lower back into the floor and brace your core.
3. Lift your shoulders, arms, and legs slightly off the floor.
4. Hold the shape and breathe with control.
5. Lower to the floor when the hold is done.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A forearm stretch that targets the wrist extensors on the top side of your forearm.

1. Extend one arm in front of you with your palm facing down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and shoulders relaxed.
4. Hold the stretch and breathe slowly.
5. Release gently, then switch sides.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.