1. Scapula retraction in prone
2. Scapula retraction in prone with arm lift
3. Scapula retraction in prone with arm lift at 45 degrees abduction
4. Scapula retraction with theraband
5. Prone arm pull downs
6. External rotation in 0 degrees abduction
7. External rotation in 90 degrees abduction
8. Scapula setting and pull through
9. Plank
10. Advanced plank
11. Sapp
12. Bridge
13. Clams
14. Single leg squat
15. Plank on fitball
16. Sapp on fitball
17. Fitball hip/knee extension
18. Scapula pushups
19. Thoracic extension over foam roller
20. Lat dorsi stretch
21. Ballistic thoracic rotation
22. Thoracic rotation – sustained hold
23. Hip flexor stretch
24. Piriformis stretch
25. Self massage with ball – gluteals
26. Itb with foam roller
27. Upper trapezius and levator scapulae stretch
28. Plantarflexion stretch