Warm Up
- 15 x Internal/External Rotator Cuff rotations with elbow at sides
- 15 x Arrested position, forearms rotate up and down
- 15 x Hands in prayer w/ elbows at shoulder height. Raise elbows up, back and around
- 15 x Arms to bad streamline w/ hunched back. Bring elbows back to a “W”.
- Plank to left low lunge. Then bring arms overhead to high lunge. Lower right hand to the floor. Twist to the left. Repeat on other side.
- Plank to down dog. Walk the dog.
- Child’s pose with arms extended. Walk hands to the left to stretch lats. Repeat on other side.
- 10 x cat/cow
Main Set
Set #1: Two Rounds of 10-15 reps each exercise.
- Prone snow angels.
Hold end positions for 2s. - Wall Sit w/ pelvic tucks.
Hold each tuck for 2-3s. - Lateral Leg raises
Lie with your back to a wall. Make sure heels, butt, shoulders and head are touching wall. Slide top heel up and down wall. Repeat on other side.
Set #2: Two Rounds of 10-15 reps each. Attach stretch cords at waist level.
- Scapular Squeezes
Face mount/point of attachment.
Bend arms w/ elbows at sides.
Squeeze shoulder blades together. - Chest fly
Back to mount
Start with arms out to sides
Push arms together. - Reverse Fly
Face mount.
Start with arms in front.
Pull arms apart to the sides. - Cross Body Chops
Face mount
Hold handles together, one hand over the other
Wide stance
Start w/ arms extended to upper right.
Chop down across body to lower left
Repeat on other side.
Day 1
Two rounds of 10 reps each exerise.
Day 2:
Two rounds of 12 reps each exerise.
Day 3:
Two rounds of 15 reps each exerise.
