shoulder/elbow/wrist prehab

barbell cuban rotations
http://optfaq.blogspot.de/ (explanation for ido terms)
http://idoportal.blogspot.com/2009/07/preparations-for-our-daily-training.html
http://idoportal.blogspot.com/2009/07/scapula-mobilization-and-sequences.html
https://www.youtube.com/watch?v=8lDC4Ri9zAQ (antranik warmup stuff + wrist sequence from GMB)
http://antranik.org/the-floreio-project/
reverse wrist pushups
https://www.youtube.com/watch?v=4nm0rKHAXzU (y-t-w-l)

jess b stuff (6-15 reps)
incline front raise
incline side lying lateral rase
incrone prone lateral raise
lean away lateral raise
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face pull with rope handle
external rotation with pulley
-day 1: 3x10-12
-day 2: 45-7
-day 3:3x8-10