Spinal segmentation

1 x 5

Standing spinal rotation

1 x 5

Hip car sp

1 x 6

Hip internal rotation

1 x 15

Supine knee cars

1 x 6

90-90 hip extension

1 x 10

Seated scapular wall slides

1 x 10

Weighted scap car

1 x 20

Axial shoulder car

1 x 1:30

DB Pullover

1 x 10

Elbow cars

1 x 6

KB Windmill

4 x 6

1-leg supine bridge KB pullover

4 x 5

Split-stance cable press row

3 x 6

1-arm KB swings

3 x 8

Split stance cable lift

3 x 8

Half-kneeling Cable Exteral Rotation at 90 degrees, scapular plane

Prone Horizontal Abduction w/DB

3 x 10

Push up sprint

10 x 30

Ball wall pitcher 1

2 x 4

Strap pitchers

2 x 4

Spinal segmentation

1 x 5

Standing spinal rotation

1 x 5

Hip car sp

1 x 6

Hip internal rotation

1 x 15

Supine knee cars

1 x 6

90-90 hip extension

1 x 10

Seated scapular wall slides

1 x 10

Weighted scap car

1 x 20

Axial shoulder car

1 x 1:30

DB Pullover

1 x 10

Elbow cars

1 x 6

Landmine lateral lunge

4 x 5

Serratus roll up

4 x 8

Barbell -Leg Deadlift

3 x 8

Split stance 90-90 ER HOLDS

3 x 10

KB Arm Bar w/Contralateral Cervical Rotation

3 x 6

1-arm KB Lateral Lunge

3 x 10

Supinated Grip Barbell Inverted Row

3 x 8

Feet-Elevated Spiderman Yoga Push-up

3 x 8

Db curl biceps banco inclinado

3 x 15

Forward skip with circles

5 x 30

Back skip

5 x 30

Reverse inchworn

5 x 30

90-90 hip extension

5 x 20

Skip with arm swing

5 x 30

Updog to downdog

5 x 8

T-spine

5 x 10

Sprint

8 x 40

Spinal segmentation

1 x 5

Standing spinal rotation

1 x 5

Hip car sp

1 x 6

Hip internal rotation

1 x 15

Supine knee cars

1 x 6

90-90 hip extension

1 x 10

Seated scapular wall slides

1 x 10

Weighted scap car

1 x 20

Axial shoulder car

1 x 1:30

DB Pullover

1 x 10

Elbow cars

1 x 6

Barbell lunge reverse

3 x 5

Prone arm circles

3 x 5

Single Leg RDL

3 x 8

Standing Low to High Cable Lift

3 x 8

2 point db row

3 x 8

One-Arm DB Bench Press

3 x 8

Resistance Side-lying External Rotation at 30 degrees abduction

3 x 6

Prone plate switches 5

3 x 5