Trap-3 Raise

1 set × 10 reps

External Rotation

1 set × 10 reps

Serratus Wall Slides

1 set × 10 reps

Dead Bug

1 set × 30s

Wrist Flexibility Stretch

1 set × 10 reps

Shoulder Warm-up - Resistance Band

1 set × 10 reps

Banded Clam Shell

1 set × 10 reps

Kneeling Hip Flexor Stretch

1 set × 30-60s

Hamstring Stretch (Supine)

1 set × 30-60s

Shoulder Stretch (Cross-Body)

1 set × 30-60s

Shoulder Flexion Stretch

1 set × 10 reps

Butterfly Stretch

1 set × 30-60s

Frog Stretch

1 set × 10 reps

Pancake Good Morning

1 set × 10 reps

Horse Stance

1 set × 30-60s

Nick-e's Overhead Mobility Guide

1 set × 1 reps

Thoracic Extensions

1 set × 60-120s

Overhead Lift-offs

1 set × 10-20 reps

Calf Stretch (Seated)

1 set × 30-60s

Straddle Stance Good Morning

1 set × 10-20 reps

Kneeling Hip Flexor Stretch

1 set × 60-120s

Couch/wall Stretch

1 set × 60-120s

Long Lunge Pulses

1 set × 10-20 reps

Front Split Holds

1 set × 60-120s