The forth week of the program we will focus on ankle and wrist mobility. For your exercises you can program them as follows:

Calf stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Seated ankle inversion and eversion (daily) - 5 reps each motion x 5 second hold
Ankle CARs (daily): 2-3 repetitions each direction / side
Wrist CARs (daily): 2-3 reparations each direction / side
Shoulder CARs (daily): 2-3 repetitions/side
Shoulder Swimmers: 2-3 repetitions