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Warm-Up (No Band):
- Wide overhead arm circles
- Side bends
- Torso rotations
Warm-Up (With Band):
- Wide overhead arm circles
- Chest openers with leg swings
- Hip openers
- Mermaid side bends
Seated (No Band):
- Scapula protractions and retractions
- Goal post arms
- Rotator cuff rotations with scapula movement
Seated (With Band on Feet):
- Scapula retraction and protraction
Lying on Back (With Band):
- Legs up: scapula protraction and retraction
- Roll up into spine stretch forward
- Seated spine rotation (band around torso)
Quadruped (On All Fours):
- Scapula protraction and retraction
- Knees hover + hold for 30 seconds
- Arms forward, repeat scapula movement
- Forearm push-ups
Prone (Lying Face Down):
- Posterior chain activation
- 4x banded overhead “superman” lifts
- Single leg kick position with scapula protraction/retraction
- 4x double leg kicks
Cool Down:
- Child’s pose
- Quadruped spine rotations