Push-Up with Shoulder Tap- 10x
Banded Shoulder Opener with Single Leg Lift-10x
Push-Up with Shoulder Tap- Set up in a push-up position with your core engaged and your hands just slightly wider than shoulder width apart. Perform one push-up. You can always drop to your knees if needed. Now carefully lift one hand off the ground and tap your opposite shoulder. Repeat with the other hand. Continue with another push-up and then shoulder taps. Complete 10 push-ups total to finish the set.
Banded Shoulder Opener with Single Leg Lift- Sit tall with your legs extended in front of you. Hold a strap or large band in both hands. Creating tension on the band, rotate your arms up over head and behind you. Move slowly and with control so that you can feel your shoulders open. Never push through sharp pain. Rotate your arms back over head and in front of you as you simultaneously lift one leg to meet the band. Repeat the entire sequence until you have completed 10 shoulder rotations (front to back) and 5 leg lifts on each side.