• grab toes and stretch
  • extend thoracic spine, hands behind head
  • thoracic rotation, each side
  • overhead hands spine extension
  • hands up, squat into R/L thoracic rotation
  • glute bridges
  • deep squat-hold with 10-25lb plate
  • Deep goblet squat stretch for hip mobility
  • Hip Airplane for hip coordination and rotation stability
  • Glute Bridges for priming glute strength/activation
  • Bird Dog for core stability
  • forward arm circles
  • michael phelps arm swing chest openers
  • arms out towel-ring-out rotator cuff twists
  • palms-up beggar pose to "idk" pose
  • push up pose: push shoulders forward and back
  • overhead shoulder ROM with pvc/band/stick (pass throughs)
  • reverse grip pass throughs
  • around the world stretch with PVC overhead
  • lie face down: backwards db raises (1-2lb lifts off floor)
    • arms at side palms up
    • arms at side palms down
    • arms out in a T palms down
  • shoulders tbd