Foam roll whatever hurts for 3 minutes
10 Banded IYT’s (10 reps at each position)
8 Lying dumbbell external rotations (2-3 second hold at top)
Frankenstein walk length of gym
Hip flexor lunge stretch length of gym
Barbell Bent Over Row
Find your 10 rep max.
This will work as a pyramid. Perform multiple sets which will look like: 12-10-8-6-6-4-4. Warm-up and then start the pyramid. The idea is to go up in weight each set so as the reps decrease, the weight increases. Each set should be challenging.
Get some coaching, work on mobility, practice what sucks. . .etc!