Mobilization:
Mobilize upper lats (just under armpit; video start @50s) & glute medius with lacrosse ball
Shoulder strengthening: 3 round of:
20 diagonal pull aparts (10 per direction)
10 single arm shoulder press with band; each arm (if no band, substitute wall slides; video min 2:05)
Glutes/hips/lower back strengthening: 3 round of
10 eccentric glute bridges (use paper plates under feet to slide)
12 windshield wipers (on each side; video first min)
FIRE sequence: 3 rounds of:
12 horizontal knee tucks with resistance (red band)
10 KB around the worlds in each direction (video first 15s)
10 KB halos in each direction
3 candlestick melts (substitute cat/cow if too intense; video start minute 4:39: watch her back)
Hip stretch: dragon (2min per leg: do not force position; video start 37s)