STRETCHES (PRE WORKOUT)
STANDING NECK FLEXOR: 3 @ 20 SECONDS EACH SIDE
STANDING LEVATOR: 3 @ 20 SECONDS EACH SIDE
DOORWAY OR BAND PEC STRETCH: 3 @ 30 SEC
ROPE STRETCH: 3 @ 20 SECONDS
COBRA STRETCH: 3 @ 30 SECONDS

ARM BIKE: 3 MIN (CAN BE 3 SETS 60 SECONDS EACH OF SHOULDER ROLLS)

EXERCISES
SUPERSET:INTERNAL / EXTERNAL THERABAND ROTATORS:
3 X 15 X 15

WINDOW WASHERS:
3 X 15 X 15 (BOTH DIRECTIONS / EACH SIDE)

STRAIGHT ARM THERABAND PRESSDOWNS:
3 X 20

THERABAND HIGH PULLS:
3 X 15

SHOULDER ROTATORS WITH PRESS @ HYPEREXTENSION:
3 X 15

STANDING ARNOLD PRESS:
3 X 15

SEATED MACHINE OVERHEAD SHRUG:
3 X 20

SEATED SCAPULAR DEPRESSION:
3 X 15

PARTIAL LATERALS:
3 X 15

SHRUGS:
3 X 10 (HEAVY)