Mobilization
Mobilize traps with lacrosse ball (video :34s) and work on back flexibility laying over foam roller: 20s hold with roller just below shoulder blades, mid-back, and lower back.
Shoulder strengthening: 3 round of:
12 single arm shoulder press with band; each arm (video 2:05; shows both hands but do single arm)
12 banded external rotations with arm bent 90° (video 8:00)
Glutes/hips/lower back strengthening: 3 round of
15 windshield wipers (on each side)
16 single legged good mornings (8/leg)
FIRE sequence: 3 rounds of:
15 hollow rock to super man (video 0:54s)
1min waiter’s walk per arm
12 KB halos in each direction
Hip stretch: seated forward fold (2min: do not force position; video 0:40s)