## Warm Up - 10-15 arm circles - 10-15 shoulder shrugs - 10-15 neck rolls ## Series ### A - 20 Cross-body arm swings - 10 Chair Dip - 30 sec Dip Hold - 30 sec Box Shoulder Stretch ### B - 20 Chest Pulses - Arms straight out to the side, palms up, and pulse arms backwards - 30 sec Behind the Back - Grasp hands behind back and pull upwards - 30 sec Door Frame Chest Stretch ### C - 10 Band Shoulder Dislocations - 30 sec Loaded Lat Stretch - Like skull crusher position; lower arms - 30 sec Counter Bicep Stretch - Stand with back to counter and grab edge with hands; sink down into the stretch ### D - 20 Cherry Pickers - Reach as high as possible with one arm and alternate - 30 sec Side Stretch - 30 sec Shoulder Dislocations