Shoulder & Upper Body Prep (3–4 minutes)

Lats (60 sec each side)

• Side-lying position

• Roll from armpit down ribs

• Essential for overhead mobility and deceleration

Rear Shoulder / Scap (45 sec each side)

• Use a ball or roller

• Target back of shoulder

• Helps clean up arm path and reduce stress

Pecs (45 sec each side)

• Against wall with ball

• Open up chest

• Allows better scap load and external rotation