-
Exercise - Twisting Curls (super set with twisting Tricep kickbacks)
-
# of Sets - 3 sets
-
# of Reps - 10 reps
-
Resistance - use a load that creates a perceived effort of 8 out 10 on the first set.
-
Rest - take as little as needed to keep going onto Kickbacks
-
Exercise -Twisting Tricep Kickbacks( super set with Twisting Curls)
-
# of Sets - 3 sets
-
# of Reps - 10 Reps per side
-
Resistance - use a load that helps create a 8 out of 10 level of perceived effort.
-
Rest - take 1 min rest before moving onto next round of Curls.
-
Exercise - Supine Shoulder Extension stretch PAILs & RAILs
-
Passive - 1 set 2 minutes passive stretching to begin
-
# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
-
Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
-
Rest - take as little as needed to keep going
-
Exercise - Prone Shoulder Flexion Stretch PAILs & RAILs
-
Passive - 1 set 2 minutes passive stretching to begin
-
# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
-
Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
-
Rest - take as little as needed to keep going
-
Exercise - Bent over Barbell Row to Belly Botton (super set with Push-ups)
-
# of Sets - 3 sets
-
# of Reps - 10 reps each side
-
Resistance - use a load that creates a perceived effort of 8 out 10 on the first set.
-
Rest - take as little as needed to keep going onto push-ups
-
Exercise -Push-ups( super set with Bent over Barbell Rows)
-
# of Sets - 3 sets
-
# of Reps / Time under tension - 90sec time under tension.
-
Resistance - use a load that helps create a 8 out of 10 level of perceived effort.
-
Rest - take 1 min rest before moving onto next round of Bent over Rows)
-
Exercise - Standing Shoulder CAR with a wall block
-
# of Sets - 3 sets each side
-
# of Reps - 5 each way, each arm.
-
Resistance - Squeeze a tennis ball as hard as you can while preforming movement.
-
Rest - take as little as needed to keep going
