Warm up:
a) Dynamic stretches
b) Range of motion stretches
c) 2 arm hangs with fully extended shoulders
d) Full 360 degree rotation arm swings for 30 seconds per arm as in this video:
https://www.uphillathlete.com/shoulder-mobility/

Then:
10x burpees
10x incline pull-up
30 second 360-degree arm swings.

You'll need a yoga mat or something similar, a pull-up bar, a bench or chair, and two ice tools to do this workout.

To start we'll do a general strength workout that increases to more specific strength exercises as you move closer to your objectives.

All exercises should be done with an emphasis on perfect form and executed in a controlled manner.

Core routine:
1x through the whole routine, 30 seconds between exercises. See attachment for explanations of exercises. A video of this routine is also available at:
http://www.uphillathlete.com/how-to-do-core/

Core Exercises:
1. Bird dog- 5x/side
2. Strict sit ups- 10x
3. Windshield wiper- straight legs, 5 to each side
4. 3 Point Hold- 5 seconds each side
5. Kayaker- 10x each side
6. Push up or Knee-push-ups- 10x
7. Hang leg raise or knees pulled tight to chest- 10x
8. Bridge- 5 second hold each leg
9. Gymnast L Sit- Try for 10 seconds (most people take 4-6 weeks to be able to get this)
10. Side plank- 5 second hold on each side

General Strength:
1x through the following routine, up to 10 reps of each exercise.
1. Pull-ups
Do as many as you can up to 10 or until you first start to shake. Even if you just try to pull up, that's fine, try for three to five seconds.

2 min break from upper body but do 10x toe raises.*

3. Push-up or knee-push-ups.
Do as many as you can up to 10.

2 min break from upper body but do 10x toe raises.

4. Bench or bar dips
Do as many as you can up to 10.

2 min break from upper body but do 10x toe raises.

*Toe raises: During the 2 min breaks between the arm exercises stand with toes on a block or step and complete in mountain boots. The progression should start with 2 feet and 10 reps for each set of toe raises. As you get stronger progress first to one foot with 6-8 reps and finally, as needed start to add enough weight so that you can manage only 4 reps.

The last stage of the workout after the general routine above:

Ice tool hangs for 30 seconds, tools in both hands. Stop if you start to shake. Keep your shoulder muscles active, don't hang fully relaxed so that your shoulder is stretching out, this can cause injury.