Strength (ROM) 30:00 [1]
Flow: Childs pose, Down dog, active pigeon L/R, Plank, Spiderman Lunge L/R, Plank, chataranga, up dog, melting heart. (2x thru)
Glute 90/ 90 3ea. Seated Good morning 5x Mermaid Stretch
½ kneel active rotation (use Foam roll). Cat cow down dog 5x
Baby back bend to inch worm (5x). Ext-arm shoulder stretch
Windmills: 3 sets of 8 each side
Rotators: Y, T, Y-T-Scaption, Overhead press.
Band Internal and External rotation on each side.