Ankle mobility 10 of each movement on each side- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving foot outward) with resistance band anchored or held.
Banded SIde Lunge 10 each side- band anchored, and around hip, lunge away from anchor point.
Banded Forward lunge- 10 each side- band anchored, and attached around the forward moving leg just below knee pulling knee outward- goal being to hold knee in neutral position and not allowing it to go out while lunging forward.
Arm raises 10 each side -use a small looped band held by thumbs, press arms out just wider than hip width and rise above your head and back down.
Band pulls- 10 each side - stand shoulder width on long band, and pull with both arms up to chin.
Bird Dog- 10 each side- wrap a long resistance band around your foot and hold with the same hand, resistance is on the leg.
Shoulder cross pull-10 each side- same position as bird dog with band anchored reach across and pull band across chest to opposite shoulder.