Lat/Front raise warm-ups & mobilisation

Single Arm Shrugs
10 x left arm
45 secs
10 x right arm
45 secs

x 5 sets

Lateral Raise
12 x lat raise
45 secs rest

x 5 sets

Bent over reverse flyes
12 x reverse flyes
45 secs rest

x 5 sets

Seated Alt. arm front raise
10 x front raise
45 secs rest

x 5 sets