Mobility/Stability
Supine Bent Knee Windmills
Supine Floor Slides
Quadruped Scap Retractions

Circuit 1 - 4 sets - 15 reps - 30sec-1 min rest in between exercises
1 ½ Bicep Curls (Dumbbells or heavy water bottles)
Neutral Grip Row (with 2 second pause) - (Dumbbells or heavy water bottles)
Skull Crushers (Dumbbells or heavy water bottle)

Circuit 2 - 2 sets - 8 per side - 30 sec rest before repeating
Bear Crawl hold with Shoulder Tap
Side Lying Powell Press

Core Finisher - 2 min
X1 Dumbbell Overhead March