- Stick side to side pass (horizontal finish) 1×20
- DB front raise 1×10
- DB shoulder flexion neutral grip 1×10
- Side lying shoulder external rotation 1×10
- Ball push ups 3×10
- Elastic straight pull down 3×10
- Hands off push ups, with extra protraction at the top 1-3×10
- PNF shoulder pattern
- Follow palm 2×10 ‘want a fresh one, tap that ass’
- Follow thumb 2×10 ‘welcome’
- Shoulder retraction 1×10 hold for 5sec
- Butterfly stretch 1×10
- Shoulder flexion (thumbs up) 2×10 + alphabet
- Shoulder external rotation 2×10
- Shoulder horizontal abduction 2×10 + alphabet
