1. A1 - Stretching in External Rotation
  2. B1, B2: Choose two of (Elbow on knee rotation, powell raises, trap-3 raises)
  3. C1: Lat stretch
  4. D1: peck stretch

Contract Relax- Stretching in External rotation - 4+15shold, 2-3sets, 8s contract 5s relax- rest 90s

Scapula Strength

135degree elbow on knee external rotation 8-12, 2-3, 3021, 45seconds between sets

Trap 3 raise - 60deg bent over supported trap-3 raise - 8-12, 2-3, 3120, 45s

Powell raise - 8-12 reps 2-3 sets 3120 tempo, 45s rest

Lat stretch

active 10 2-3 3s contract, 3s relax 45s rest

passive 90s, 2-3sets, 90 rest

pec stretch

active 6 2-3 5s contract 5s relax, 45s

passive 90s 2-3s 90s rest