Strength Training:
Calves and Core:
- Standing Calf Raises: 162.5 x 5x10
- GHD Sit Ups: 0x 3x10, 2.5 x 2x10
Mobility Training:
Reverse Face Pulls with Band Pull Aparts:
- Reverse Face Pulls: 15's x 4x10, 20's x 1x10
- Band Pull Aparts: 5x20
Shoulder Mobility with Pullovers:
- Incline DB Stretch: 20's x 1:20
- Chest Fly Stretch: 20's x 1:20
- Lat Floss: 30x 1:30 (2 holes under squat height)
- Banded Front Rack: Blue Band 1:30 (1 hole under squat height)
- Side Banded Bully Stretch 1:30
- Rear Delt/ Trap Stretch 1:30
- The Coil 1:30
- Barbell Backpack Stretch 1:30 (no bands, 5 holes under bench press height)
- BestShoulder Stretch Part 1 1:30
- Best Shoulder Stretch Part 2 1:30
- Curl Bar Pullovers: 34x 10x10 (after each stretch)
Barbell Hang:
- 33 seconds
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