Tall Kneeling Apley Stretch
3 Sets, 30" Hold, 1 X Day, 3-5 X week
Bootstrapper
3 Sets, 30" Hold, 1 X Day, 3-5 X week
90/90 Hip Stretch - Dynamic
15ea Reps, 1 X Day, 3-5 X week
Hip 90/90 Internal Rotation Stretch - Dynamic
15ea Reps, 1 X Day, 3-5 X week
Bulgarian Split Squat
3 Sets, 5 Reps, 1 X Day, 2-3 X week
Long Sitting Single Arm Overhead Press - Dumbbell
3 Sets, 8 Reps, 1 X Day, 2-3 X week
Upright Row - Kettlebell
3 Sets, 8 Reps, 1 X Day, 2-3 X week
Copenhagen T - Dumbbell
3 Sets, 12 Reps, 1 X Day, 2-3 X week

Notes:

No special notes...
Tall Kneeling Apley Stretch
3 Sets
30" Hold
1 X Day
3-5 X week
HOW: Set up in a tall kneeling position. With one hand, reach overhead and behind your neck with your elbow pointing up towards the ceiling. Hold that position with your fingertips pointing straight down your spine. The other hand reached behind your back with your fingertips pointing up attempting to touch the other hand’s fingertips. Stay straight up and hold that stretch for as long as prescribed. 

 

FEEL: You should feel a stretch in your shoulder. 

 

COMPENSATION: Don’t arch your back, stay straight up.
Bootstrapper
3 Sets
30" Hold
1 X Day
3-5 X week
HOW: Begin in a standing position with your feet about shoulder width apart. Hinge forward at the hips, and bend your knees into a deep squat all the way down to grab onto your toes. Once your hips are as low as you can go, rotate your chest to one side bringing that arm straight up and the other arm straight down, then do the same on the other side. Finally, raise both arms up overhead and return to the standing position. 

 

FEEL: You should feel your leg muscles working. You should also feel a stretch in your  shoulder and mid back.

 

COMPENSATION: Keep your feet flat on the ground. Make sure you are as deep as you can squat before you rotate your chest.
90/90 Hip Stretch - Dynamic
15ea Reps
1 X Day
3-5 X week
HOW: Get set-up in a 90/90 position, you can use a yoga block or something else under your front hip to get into the correct position (follow video for tips and details). Once set-up, keep your thighs, knees, and feet flat against the ground, lift your chest up to make your torso long. Holding this position, shift your weight forward until you feel a stretch and hold that position for a moment, return to starting position and repeat.

 

FEEL: You should feel a stretch in the back of your hip and your butt on the front thigh. You may feel a stretch inside your thigh and groin on the back leg.

 

COMPENSATION: See video for tips and details, the most important thing is having a long torso and relatively straight back as best as you can especially when you shift your weight forward. We want to move through our hip and not our low back
Hip 90/90 Internal Rotation Stretch - Dynamic
15ea Reps
1 X Day
3-5 X week
HOW: Begin in a seated position with one leg in front of your with your knee bent and your lower leg on the ground. The other leg is bent at the side. From here, rotate towards the side leg and slowly return back to the starting position. Repeat for the prescribed amount of reps. 

 

FEEL: You should feel a stretch in your hips. 

 

COMPENSATION: Make sure your legs are in the proper starting position. Keep your chest up as you lean to the side.
Bulgarian Split Squat
3 Sets
5 Reps
1 X Day
2-3 X week
HOW: Get set-up in a tall split squat position with one foot back and up/supported on a bench or elevated surface. Perform a split squat by letting your hip and knee bend to lower yourself down towards the ground and repeat. Try to maintain at least 80-90% of your body weight on the front leg. 

 

FEEL: You will feel the leg that is in front doing most of the work, with your thigh and butt muscles working. 

 

COMPENSATION: Do not lean side-to-side or lean back, keep your weight mostly on your front foot. Perform the split squat with good form by not letting your knee collapse in or bow out, do not let your pelvis drop. 
Long Sitting Single Arm Overhead Press - Dumbbell
3 Sets
8 Reps
1 X Day
2-3 X week
HOW: Start in a long sitting position holding only one weight in one hand in front of your shoulder. Begin the exercise by keeping the rest of your body still and performing an overhead press.  Hold the overhead position for a moment (the weight should be in line with your ears), slowly lower the weight down and return to the starting position and repeat.

 

FEEL: This should feel like an upper body workout, specifically your deltoids, traps, triceps, and upper back muscles. You should feel your shoulder blade working a lot with this exercise. You will also feel your abs and lower body working to maintain optimal long sitting posture – avoid side-bending or tilting due to the off-set unilateral weight.

 

COMPENSATION: Do not excessively arch or bend your low back. Keep the rest of your body still as best as you can. Do not use momentum to move the weight, also focus on moving slowly, maintaining time under tension. Avoid excessive shrugging. Avoid leaning side to side. 
Upright Row - Kettlebell
3 Sets
8 Reps
1 X Day
2-3 X week
HOW: Start in a standing position holding onto a kettlebell by the outside handles or any object can work as well. While keeping the rest of your body still, begin the exercise by driving your elbows up and out to bring your hands to shoulder height. Hold for a moment, then lower down to starting position and repeat.

 

FEEL: This should feel like a shoulder and shoulder blade workout. Your deltoids and your traps will be working along with your forearms holding onto the weight/object. At the top you should feel your shoulder blades squeezed up and back.

 

COMPENSATION: Do not use momentum to lift and lower the weight, keep your body still. Do not excessively arch or bend your low back. Drive your elbows up and out so that they’re even with your hands at the top, don’t have your elbows excessively higher than your hands.
Copenhagen T - Dumbbell
3 Sets
12 Reps
1 X Day
2-3 X week
HOW: Begin on your side with one foot on top of a bench and the other below the bench on the ground. Keep your knees straight, and your elbow on the ground underneath your shoulder. Hold a dumbbell in the other hand out in the front at chest level. From here, lift your hips into the air with your leg pushing into the bench creating a side plank position. With your thumb up and elbow straight, lift the dumbbell up until you get to be straight up from your shoulder. 

 

FEEL: You should feel your shoulder and core muscles working. 

 

COMPENSATION: Keep your hips off the ground in the plank position. Keep your thumb up as you bring the dumbbell up.