Day 1

Seated Angels x 10
Hip Circles 10/10
Bench Forward folds x10
2 sets

Standing Calf raise x 15
Seated Clamshell x20
3 sets

Lateral Shoulder Raises w 5 sec lower. x 12
Yellow band external rotations w 5's iso x 10
3 sets

Trx Squats x 10 (slow Lower )
BB Push Up x 8
2-3 sets

Low plank Holds x25-30 seconds

Day 2

Shoulder Rolls 10/10
Seated Figure 4 stretch. 30s/30's .
Wall Slides x10

Tib Raises x 15
lateral lunge iso 15s/15s
3 sets

Seated Shoulder Press. x 8-12
Face pull x 12-15
3 sets

SL Stepdown low( 10/10 )
High Plank Shoulder taps(10/10)
2 to 3 sets.