Shoulder burner

WARM UP PHASE (seated forward facing)

Side arm reach & lateral flexion
Chest opener
Seated child pose
Seated cat/cow
:|| 3X

Seated forward fold
Seated twist
Reverse plank
Seated cobbler
:|| 3x

EFFORT PHASE

Pouncing tiger 30secs
Pushups 10x
Spinal balance 15secs
:|| Other side
:|| W/knee to elbow 15secs

Inchworm 30secs
Tricep pushups 10x
Squats 10x
Chair 15secs
:|| 1X
:|| 2X w/jump squats

Right leg lunge 10x
Lunge hold 15secs
Mt. Climbers 30 secs
Side plank hip dips 10x
:|| 2X both sides

Plank step out/in 10x
Plank jacks 30sec
Surfer belly paddle 30
Plank hands to forearms 10x
Plank jacks 30sec
Surfer belly paddle 30

Hero > tabletop
Camel variations
Boat hold 30sec
In/outs 10x
Russian twists 30secs

Reverse tabletop 15secs
Reverse crunches 10x
Heels up 10x
Ankle taps 30secs

COOL DOWN PHASE

Knees to chest
Bridge> leg lifts
Happy baby
Savasana