| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Elbow Lift 8x | Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop! | |
 | Back Extension 8x | Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
 | Active Shoulder Opener at Wall with Elastic 6x each | Keep your elbows locked and hands shoulder wide apart.Exhale every time you move into the stretch. | |
 | Shoulder Opener on Floor 2x40sec | Engage your core to keep your back straight. Isolate the stretch into your shoulders.Lock your elbows and slightly depress your shoulders.Place your knees about hip width apart on the floor underneath your hips. | |
 | Active Back to Wall Shoulder Opener with Foam Roller 8x | Engage your core and avoid arching your back as good as you can!Look at your hands and keep them around shoulder width apart. | |
 | Shoulder Lift on Floor 2x6 | Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. |