all seated program
10-15 mins recumbent bike

upper body mobility
-lateral to overhead
-forward to overhead
-flys

lower body
-banded leg curls (optional)
-bw leg extensions
-calf raises (toes up on plate)

upper body strength
-band/cable push
-band/cable row
-bicep curl variation

play catch

cooldown


day 2 (cable day)
10 min recumbent bike
-upper body seated mobility
-seated leg extensions
-toe touches

-cable press
-cable bicep curl