Here's an athlete who's never been exposed to our brand of condtioning for throwers. He began the season with some elbow and shoulder soreness. The exercises I'm using are typical warmups I use with pitchers: the 3D common lunge series c/ in/out of sync arm drivers. The top one is a RLE diagonal lunge with same side hand reach; the L hand is reaching posterior at shoulder height. The bottom pic is a LLE lunge with an opposite hand reach; L hand reaching posterior at shoulder height.
The sequence is as follows:
3D lunge c/
-BUE reach anterior @ ankle height
-BUE reach posterior @ overhead
-Same side hand reach @ ankle height c/ contralateral posterior hand reach @ shoulder height
-Opposite side hand reach @ ankle height c/ contalateral posterior hand reach @ shoulder height.
4x of each lunge= 1 set.