Lots of Shoulder Today

This morning I began with static stretches while responding to emails.
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Warm up (twice) - length of basement (30ft +/-)

• Soldier March (Dynamic warm-up for Hamstrings)
• High Knee with Calf Raise
• Grape vine
• 12 Jump Squats

Foam Roll then repeat warm-up.

• Core: Bosu plank with 30 leg slides (focus on kegels), Side plank on bosu ball, lift hips 12 each side (2 sets)
• Walking Lunges - for a total of 12 each leg (2 sets) hands on hips, keep chest up
• 2 sets 12 reps 4 pounds Alternating arm lateral raises while standing on one foot (the imbalance helps you activate your core more)
• 2 sets 12 reps 6 pounds Chest press while balanced on foam roll (down spine)
• 2 sets 12 reps 6 pounds Dumbell row with stomach/chest on Stability Ball
• 2 sets 12 reps 6 pounds Reverse fly

This workout is heavier on the shoulders/stability but feels great if you do it following yesterdays total body. 

My cool down was writing this up while static stretching.