Heavy sets of 3 today! Be flexible with your work sets with the goal of making each set challenging but with no failed reps. This means that some of us with more experience here may be able to load up quite a bit and will see more fluctuation with weight. Others may find more value in staying at the same weight or having much smaller jumps in weight. Regardless, focus on position and quality of movement with challenging load whatever that looks like for you.
Lateral Raise: 3 x 10
45 Degree Raise: 3 x 10
Front Raise: 3 x 10
Bird Dog: 3 x :20 sec/side
Focusing on shoulder maintenance as well as low back and glute health. You can superset these exercises and rest between rounds if you like. Each set should be near but not too failure with the weight on the raises. Keep loading light enough (2.5-5lb plates) that it allows you to keep those shoulders packed down and back so you aren’t shrugging up during the movement.