- TIMESTAMP: Explanation 3:00 - 5:00, Demonstration 5:00 - 6:00 - A stretch that focuses on overhead shoulder flexibility, primarily shoulder flexion. - This stretch is vital to bodyweight movements and weightlifting, particularly moves such as the overhead press, handstands, and hand balancing. - While maintaining a neutral upright standing posture, squeeze your glutes, and raise your arms overhead. Move your arms backwards without breaking straight body line. - Can make it easier by standing with back against a wall, or lying supine on the floor (back down) - Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.

- TIMESTAMP: 8:20 - 13:00 - Stretch that trains behind the back shoulder flexibility, including stretches that address internal/external rotation and all scapular movements. - This stretch allows an individual to reach various parts of their back (e.g. Backscratch). Also addresses upper body posture. - While maintaining a neutral upright posture, using a t-shirt/towel/band, grasp both ends of the object, one arm being overhead, and one arm being behind the body. The upper arm will gently pull the lower arm into the stretch. – Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.

- TIMESTAMP: 6:00 - 8:00 - Stretch that focuses on thoracic spine mobility, an important component to addressing shoulder and lower back pain/stiffness. - Thoracic spine flexibility and mobility translates to better movement of the spine, particularly in exercises such as floor bridges. - Perform movement by standing upright with a neutral spine, raising arms and placing hands on your shoulder blades, squeezing your glutes, and leaning backwards. Then move your arms backwards. - Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.

- TIMESTAMP: 13:30 - 15:45 - This stretch targets the shoulder (middle/rear deltoid), rotator cuff muscles, and muscles of the upper back. - This stretch address upper body posture (I.e. Upper back rounding, forward head tilt), as well as issues with rotator cuff mobility/flexibility. - Starting in a quadruped position, cross one arm across the body until your shoulder touches the floor. - To increase the stretch, lie down prone with the opposite arm outstretch in front of you. If unable to perform prone or on the floor, the stretch may be performed standing by pulling one arm across the body. Make sure the stretching arms shoulder does not elevate. - NO BUMPING MOVEMENTS, 30 - 60s hold.

- TIMESTAMP: 16:00 - 20:30 - This stretch targets the muscles of the forearm, bicep, and front deltoid. - Stand next to a wall, and place your palm against the wall parallel with the floor. Rotate your wrist so that your fingers are pointed backwards. With arm straightened, rotate your torso in the opposite direction. – Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.