Well, I did it. Took a lot to get me to do it but it's done. I did:
3 sets of 10 swings with 25
3 sets of 3 windmills with 10
ROM exercises that I could remember
Wall squats 3 sets x 10
Felt good but I don't know if I did it all correctly. This is I hope not a problem because why do something if I'm still doing it incorrectly.