- 15 x Internal/External Rotator Cuff rotations with elbow at sides
- 15 x Arrested position, forearms rotate up and down
- 15 x Hands in prayer w/ elbows at shoulder height. Raise elbows up, back and around
- 15 x Arms to bad streamline w/ hunched back. Bring elbows back to a “W”.
- Plank to left low lunge. Then bring arms overhead to high lunge. Lower right hand to the floor. Twist to the left. Repeat on other side.
- Plank to down dog. Walk the dog.
- Child’s pose with arms extended. Walk hands to the left to stretch lats. Repeat on other side.
- 10 x cat/cow
Set #1: Two Rounds of 10-15 reps each exercise.
- Prone snow angels.
Hold end positions for 2s.
- Wall Sit w/ pelvic tucks.
Hold each tuck for 2-3s.
- Lateral Leg raises
Lie with your back to a wall. Make sure heels, butt, shoulders and head are touching wall. Slide top heel up and down wall. Repeat on other side.
Set #2: Two Rounds of 10-15 reps each. Attach stretch cords at waist level.
- Scapular Squeezes
Face mount/point of attachment.
Bend arms w/ elbows at sides.
Squeeze shoulder blades together.
- Chest fly
Back to mount
Start with arms out to sides
Push arms together.
- Reverse Fly
Start with arms in front.
Pull arms apart to the sides.
- Cross Body Chops
Hold handles together, one hand over the other
Start w/ arms extended to upper right.
Chop down across body to lower left
Repeat on other side.
Two rounds of 10 reps each exerise.
Two rounds of 12 reps each exerise.
Two rounds of 15 reps each exerise.