061116

Warm Ups
Shoulder Circles
Seated Shoulder Stretch 00:45
Seated Finger Walk *3
Kneeling Shoulder Capsule Stretch
Anterior Tib Stretch *00:30*4
Standing Hamb Stretch
Standing Hip Flexor Stretch
Piraformis Stretch
Plank + Pinch *15
Quadruped
2 Knuckle Fist + Pinch *15
10 Finger Tip + Pinch *15
2 Knuckle + Pinch *15

Strength:
1a.  Ring Hinge Row *8*4
1b.  Parallette Push Ups *8*4
1c.  Hip Stretch or Squat Hold
2a.   Fixed Horizontal Pull Ups *8*4
2b.   Piked HS Hold 00:24
2c.   Varied Stance BW Done Calf Raise *10*3
3a.  Chins 4, 3, 2,1
3b.  Dips 4, 3, 2, 1

Lie Still 1.5 Songs (Journey)