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)
Dynamic Leg Warmup