Day 1

Seated Angels x 10
Shoulder CARS 10/10
Red Band Pull Apart x10

Seated Calf raise x 15/15
Foam roller squeeze 30s
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

If back feels ok finish with either
Birddogs or bb hangs.

Day 2

Hip CARS 10/10
Seated Figure 4 stretch. 30s/30's
SL Balance. 3 x 15s per leg.

Tib Raises x 15
Seated banded Hamstring curl. 8/8
3 sets

Seated Arnold Press. x 8
Face pull x 15
3 sets

SL Step up 8/8
Seated Upward wood chop (Foam Roller option) x15/15
2 to 3 sets.

If back feels ok finish with either
Birddogs or bb hangs.