Back Warm Up:
-Prone Cobra press ups 20 reps + 30 second hold
-20 Supine laying leg cross overs (Lay on back, swing leg across to opposite shoulder)
-20 Spiderman Lunges
3x -Banded Walk (around knee) 50 feet forwards, 50 backwards
-20 Banded Pull Throughs (between legs like KB Swing)
-Squat Therapy: 3x7 Reps with a 5 second count down and up with arm up, facing the wall, as close as possible with good technique.