Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

3-5 rounds for quality, rest as needed. Check the videos!

1) Hip Flow
2) 5-10 Windshield wipers
3) 10m Lateral Lunge
4) 1-3 Skin the Cat
5) 5+5 Scapula Camshaft: Keep your elbow straight. Start by moving your scapula front and back. Then up and down. Clear it up a bit and start making circles. Your fist should stay in the same place when you make the circles. Only when you master this you can add loading. This is a great exercise for your scapula/shoulder motor control and also to active the muscles around your upper back