Stretches: https://thephysioshop.ca/blog/upper-body-stretches-for-better-flexibility-and-posture/
- Upper back and shoulder specific exercises
- Lats stretch
- Thoracic openers
Break Specific Conditioning:
- Core:
- 30 Second plank + Variation of freeze (3 Sets)
- Floats (Both sides) + Step in and outs (3 Sets)
- Shoulders:
- Lifted push ups
Top Rocks:
- Creative cypher
- Hand positioning
- Subtle progression based tops
Execution Focus:
- Nike Freezes – Elbow & Hand: https://www.youtube.com/watch?v=lwsGYkQfU5U
- Pike Freezes – Elbow & Hand
- Invert – Hongten:
Power:
- Windmills:
- For those who have good windmills, work on head mills, barrels, nut crackers, magnets and handcuffs.
- Swipes:
- For those who have good swipes, work on double leg swipes, opposite swipes, swipe 540.
Power Transitions:
- Swipe to windmills
Footwork Concepts:
- Front isolated footwork
- Back isolated footwork
- 3 step pull
- Pull threads