Activation Exercise #1: Overhead Reaching.
Using the wall for a reference and guide, focus on a gentle push as you do the movement. Think about an open palm and reaching right through your fingertips, spreading out your hands.
Activation Exercise #2: Spinal sequence/shoulder & chest opener
Keep focused on engaging your abdominals and breath as you move through this sequence. Try to keep your grip strong and constant around the dowel, particularly when you’re holding it with your palms facing upwards (supinated)