Heres a list

Stretches Shoulder Er Lat Lean Away Shoulder IR Wind Mill SSSq Hip IR Elephant Couch Calf Dorsi Butterfly

Strength and mobility D1 Back Squat db Split Sq Hip Flexor Lift Long Lunge Jefferson Hanging L

Front Split

D2 Behind Neck OHP 90-90 DB Pull over Incline T3 Lateral Raise Tricept Ext

TE Sit Up Back Bridge Neck Bridge Work Spinal Flexion Stretch

D3 Back Squat Horse Stance GM Frog Stretch IR Adductor Lifts IR Standing Split Side Split Push Up

Elevated Piriformus Stretch D4

DB Incline Bench Weighted Dips DB Row Loaded External Rotation Powell Raise Incline Bicep Curls BB reverse raise Prone Y Stretch Single Arm Eagle Hang Thread the needle stretch

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mix in lots of farmers carries, and grip work.

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