Dumbbells

DB T raises

DB step up with eccentric lower(S/L)

DB RDL-BSS Combo

DB shoulder Press kneeling S/A

DB 90* in-outs

DB RDL (b-stance)

DB Seesaw lunge

BW lateral step up

DB shoulder press with v-sit hold

DB sumo bridge to frog pump(2 way bridge)

Renegade row with alt. step in

BW Foam roller hack squat 1 1/4