kettlebell two arm row

kneeling lat stretch

lever one arm lateral wide pulldown

lever reverse grip vertical row

lever reverse t-bar row

lever seated row

lever t-bar reverse grip row

lower back curl

medicine ball catch and overhead throw

medicine ball overhead slam

one arm against wall

lever one arm lateral high row

side lying floor stretch

smith bent over row

smith one arm row

smith reverse grip bent over row

sphinx

spine stretch

standing pelvic tilt

upper back stretch

upward facing dog

wide grip rear pull-up

ankle circles

band two legs calf raise - (band under both legs) v. 2