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Welcome to the Skill Day Routine

• This routine will cover the following goals:

• Skills

• Mobility

• Overall Structure of this Routine:

• Warm Up * Dynamic stretches

• Skill Work
  • Handstand progressions
  • L-sit
• Your choice of mobility

Weekly Schedule

• Do this 2-3x a week

• So you could do it Monday, Wednesday, Friday. Or Tuesday, Thursday, Saturday. Or Wednesday, Friday, Sunday. Whatever fits your schedule.

How Progressions Work

• Progression exercises are there to help you be able to do exercises you cannot currently do because they are too difficult (for example, if you cannot do a push-up, you will be doing wall push-ups or incline push-ups).

• Some of the exercises are static holds, such as the L-sit progressions. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds.

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Workout Begins Here:

Warm-up: Dynamic Stretches (5-10min)

Reps	Exercise	Comments
10	Trap-3 Raise	Hinge forward. Shoulder Depressed and Retracted. Raise arm about 15 degrees overhead, maintaining shoulder position.
10	External Rotation	Shoulders Depressed and Retracted. If you can’t feel it, don’t up the weight because it must be ‘too easy’
10	Serratus Wall Slides	Arms pointing slightly out from “straight up”. Protract hard then slide your arms up the wall.
30s	Deadbugs
10+	GMB Wrist Prep	Do as many reps as you want

• It also important to note that the warm-up can and should be modified if you have particular ‘problem areas’ or ‘tight areas’ that may need special attention.

Skill work (10 minutes)

Instructions: Set a timer for 5-10 minutes and go practice your L-sits and handstand, resting as necessary. When time’s up, move to the mobility work.

• 5-10 minutes Handstand progression
• Pre-requisite: 30s Plank
• 2-3 minutes L-sit Progression

Mobility work

Pick one of these sections:

####General Mobility

• Yuri’s Banded Shoulder Drills
• Banded Clam Shell
• Hip Flexor Stretch
• Hamstring Stretch of choice
• Shoulder Extension Stretch
• Shoulder Flexion Stretch

####Pancake Mobility

• Butterfly Stretch
• Frog Stretch
• Pancake Good Morning. You can elevate your butt if you’re very tight, or use a weight on your back for a deeper stretch.
• Horse Stance
• Swap the L-sit for a straddle L-sit in your skill work

####Overhead Mobility

• Nick-E’s Overhead Mobility Guide. You already did the Trap-3 Raise, External Rotations, and Serratus Wall Slides in the Warmup so you can skip them here.
• Thoracic Extensions
• Overhead Lift-offs

####Front Splits

• Calf Stretch
• Straddle Stance Good Morning
• Lunge Stretch
• Couch/Wall Stretch
• Long Lunge Pulses
• Front Split Holds

That’s it! You’re done! It’s over! You did it!

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Frequently Asked Questions

How can I combine this with a strength routine?

Add the “warmup” into your warmup, place the Skill Work before the strength stuff, and put mobility after strength or later/earlier in the day.

What kind of movements can I add to this?

These skills are all about low-impact exercises. Front Lever, Back Lever, Planche, Manna, Human Flag, Dragon Flag are all skills but they are strength skills. They don’t belong here. Most handbalancing (handstand, handstand shapes, crow pose etc…) can fit here. If you have a good base of mobility and strength you can do some of the easier animal walks (bear crawl, monkey walks, frog jumps).

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##Translations

• Portuguese – credits to u/forsh4w4
• Türkçe – credits to u/thynic
• Spanish – credits to u/Eluje