Stretching and Strength – Upper Body

Horizontal Loading
ULT
Chest Stretch Opener with Foam Roller
time 15s
Hold
Rest 15s
The video discusses it being useful for moms postpartum but! It is extremely useful for office workers.
Set Time Hold Rest
1 15s h:m:s h:m:s 15s (h:m:s)
2 15s h:m:s h:m:s (h:m:s)
3 15s h:m:s h:m:s (h:m:s)
ULT
Wall Alternating Overhead Reach
reps 10 per side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 per side Controlled 30s (h:m:s)
2 10 per side Controlled 30s (h:m:s)

Can use a weight or something that slides to force yourself to maintain pressure against the wall.

LLT
Band Overhead Press Outs with Step
reps 16 total
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 16 total Controlled 30s (h:m:s)
LLT
Single Leg Band Pull Apart
reps 10 per side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 per side Controlled 30s (h:m:s)
2 10 per side Controlled 30s (h:m:s)
ULT
Plank Shoulder Taps
reps 20 total
Tempo controlled
Rest 1 min
High plank with shoulder taps. Hold for 3 seconds or more to increase the intensity.
Set Reps Tempo Rest
1 20 total Controlled 1 min (h:m:s)
2 20 total Controlled (h:m:s)

Use a bench or an elevated surface to start.

ULT
Forearm Plank
time 30s or failure
Hold
Rest 30s
Set Time Hold Rest
1 30s or failure h:m:s h:m:s 30s (h:m:s)
2 30s or failure h:m:s h:m:s 30s (h:m:s)
3 30s or failure h:m:s h:m:s 30s (h:m:s)

Aim for increasing your time. Go for as long as you can.