Dryland exercises done in succession.

Sets = 3

Reps.

Link

1	Rotator Cuff Internal	15-20x
2	Rotator Cuff External	15-20x

3	Wall Sit Flat Back		Sets =4
3a	WS Backstroke	60 sec.	https://tinyurl.com/2kcf8jma
3b	WS Freestyle	60 sec.

4

Foot Extension

50x

5	Torso Rotation Left	15x	https://tinyurl.com/5h5w93za
6	Torso Rotation Right	15x	https://tinyurl.com/teefwcjz

7	Forward Roll
7a	Forward Roll	none	https://tinyurl.com/jwz27798
7b	Quick Roll	3x	https://tinyurl.com/2nbct6s4

8

Arm Rotation

12x

4 sets single arm 4 sets double arms

9

Jump Knees-Up

12x

https://tinyurl.com/3xhjth7p

10

Vertical Stretch

12x

Dryland exercises done in succession.
Drills	3 (or 4) Sets	Reps	Link
1	Rotator Cuff Internal	15-20x
2	Rotator Cuff External	15-20x
3	Wall Sit Flat Back	4 sets – 2 each
	a. backstroke	60 sec.	https://tinyurl.com/2kcf8jma
	b. freestyle	60 sec.
4	Foot Extension	50x
5	Torso Rotation Right	15x	https://tinyurl.com/teefwcjz
6	Torso Rotation Left	15x	https://tinyurl.com/5h5w93za
7	Forward Roll
	a. quick roll	4x	https://tinyurl.com/2nbct6s4
	b. standing	advanced	https://tinyurl.com/jwz27798
8	Arm Rotation Slow	4 sets – 2 each
	a. single arm	12x
	b. double arm	12x
9	Jump Knees Up	12x	https://tinyurl.com/3xhjth7p
10	Vertical Stretch	60 sec.