The third week of the program we will focus on shoulder mobility. For your exercises you can program them as follows:

Sleeper stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Shoulder external rotation stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Chest stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Lat stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Scapular CARs (daily): 2-3 repetitions/side
Shoulder CARs (daily): 2-3 repetitions/side
Shoulder Swimmers: 2-3 repetitions