GYM-FRIENDLY (see below)
Equipment:
- Heavy weights
- Light weights (optional)
- Resistance band
- Ball or pillow
- Access to a wall

Playlist (explicit): https://open.spotify.com/playlist/5ds16OtDVqaALEEAEOAHWQ?si=611106ecca364267

Gym option - either take the class in your headphone and follow along, or do this circuit on your own:

Circuit:
- Single arm scapula retraction (see tutorial)
- Single arm lat pull down (see tutorial)
- Lat pull down machine

Repeat each circuit 4-5x through. Repeat each exercise for 60-90 seconds with moderate weight. You should feel fatigued at the end of every exercise, like you are about 3 reps away from failure. Failure means you are incapable of completing the rep.