General Workout

Torso Rotations

Warm up with some torso rotations and your choice of one other exercise from here

Hip thrusts with a ball

Neutral arm shoulder press

Seated rows with a wide supinated grip 

4 Exercise superset!

• Perform 3 sets of all 4 exercises back to back in this order: 
1. Hip thrusts -  15 reps
2. Shoulder press - 10-12 reps
3. Wall sit - 30-45seconds
4. Seated row - 10-12 reps
   
   Choose a weight that is manageable for these reps

Wall sits

External rotator stretch

Finish with an external rotator stretch and your choice of 2 other stretches