Warm up

• Cat - Cow, also wiggling left to right in low and high position

• Rotational bridges against the wall, 10 x (Spine - Bridges, rotational)

• W to straight, 10 x (Coach B., zie onder)

Stretching

• Shoulder opener on wall, 2 x 20 sec (Coach B., zie onder, Flexibility )

• Shoulder opener on floor, 2 x 20 sec (Coach B., zie onder, Flexibility)

• Laying on floor on belly, elevate schoulders, pressing fingertops against the floor, pushing tot stretch arms, 20 - 30 sec (Tom Merrick)

• Laying on floor on belly, bending the arms to lay the hands on the head, pushing with the ellbows tot stretch arms, 20 - 30 sec (Tom Merrick)

• Shoulder lifts on floor, 10 x (Coach B., zie onder, handstand), but with wall in front to touch when reaching to the front

• Camel, 20 sec hold, 10 x up and back, 30 sec hold, 10 x up and back, 30 sec or longer hold (GMB fitness, Focused Flexibility, Advanced Stretches, Bridging)

• Half sided bridge, arching back with one arm only (first elevate shoulder), other hand pushing on kneel of the same side leg, 10 x with each 3 - 5 sec hold

• Knee Bridge Wall Taps combined with Shoulder warm up with band, keep the hips above the knees when kneeling, 10 x (Coach B., zie onder, Flexibility and Handstand)

• Shoulder Stretch 6 'clapping', active stretch, 10 x (Arms, Shoulders)

• Handstand thoracic stretch, 3 min accumulating (Handstand)

• Low bridge (5 x 5-10 sec)

• Peanut bend, laying on the back with role (towels or professional role) or yoga blok with towel horizontal under the scapula, pushing the outstretched hands with straight ellbows against the wall, knees bend, butt off the floor, keep posterior tilt and bend the T-spine up while moving the butt down on the floor, so not bending lumbar, 10 x + 45 sec hold