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Exercise - Standing YTWL raises
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# of Sets - 1 set of all 4 movements all on one side before moving to other side. Then repeat each side 2 more times.
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# of Reps - 5 reps in each movement pattern.
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Resistance - use a load the creates a 8 out of 10 level of effort
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Rest - take as little as needed to keep going
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Exercise - Sleeper stretch PAILs & RAILs ( Feel free to just do the follow along video)
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - Field Goal Post Stretch PAILs & RAILs
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - Waiter Press (super set with Prone Snow Angels)
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# of Sets - 3 sets
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# of Reps - 10 reps
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Resistance - use a load that creates a perceived effort of 8 out 10 on the first set.
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Rest - take as little as needed to keep going onto roll downs
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Exercise - Prone Snow Angels( super set with Waiter Press)
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# of Sets - 3 sets
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# of Reps / Time under tension - 90sec time under tension.
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Resistance - use a load that helps create a 8 out of 10 level of perceived effort.
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Rest - take 1 min rest before moving onto next round of Jefferson Curls.
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Exercise - Standing Shoulder CAR with a wall block
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# of Sets - 3 sets each side
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# of Reps - 5 each way, each arm.
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Resistance - Squeeze a tennis ball as hard as you can while preforming movement.
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Rest - take as little as needed to keep going
