WARM - UP:
STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S
CAT AND CAMEL
ONE FOOT FORWARD - ROTATION STRETCH
PLANK & REACH OUT WITH ALT. HANDS 45 sec
2 x 30 sec STERNUM DROPS @ PUSH UP POSITION (+10 sec)
SHOULDER CIRCLES
MAIN SET: 8- 15 REPS EACH MOVE OR TIME
REVERSE FLY
CHEST FLY
Y PULSES - 30 x
2 x 1MIN (ALT + FLY) EASY + 2 x 1MIN (ALT + FLY) MED + 2 x1 MIN (ALT + FLY) FAST + 4 MIN
OVERHEAD TRICEPS EXTENSION
SIDE PLANK WITH ROTATION
PRONE POSITION SWAP THE BOTTLE
4 rounds x (2 x 30SEC SINGLE HAND STROKE (L+R) + 1 MIN FLY ) (+10 sec)
FORWARD RAISES 30 x
EASY STRETCH TO COOL DOWN
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