Warm up/stretching
Band Warm up (shoulder) ER, IR, "sword"
BARBELL UPPER BODY
Shoulder WU on wall
Can also be done from Push up position.
Shoulder and foot tap
HIP Band Complex
10-20 reps of each:
Lateral Steps both ways & forward/backward.
Focus on keeping lagging knee from caving in.
Standing Psoas Stretch
Shoulder WU complex (band)
Walk outs
Dynamic Leg Warmup