I have been using these exercises a lot lately as a quick warm up or session that can easily be done from home with minimal equipment. Only a set of resistant bands required.
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Wrist Mobility
5 each way
Palm Pulses
x 10
Wrist to Fist
x 10
Banded Pull Downs
x 10
Banded Pull aparts
x 10
Scapular press and hold
x 10 + 30 sec hold
Reverse scapular press and hold
x 10 + 30 sec hold
Cuban rotations
x 10
Hollow Body holds
30sec – 45sec (subject to your own ability
Supermans
45 sec
Side Holds and reps
30 sec hold + 10 reps
Half Body Weight Cossack squats
x 20 (10 each way)
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