cross training:
Spin bike - 20 min easy aerobic
Treadmill walking- 20 min easy aerobic
dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 Tband ER
12 standing Tband rowing
12 B Tband ER against wall
5 standing serratus ant ex against wall
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