Dry land - Session 6

WARM - UP:

• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMEL

• PRONE POSITION: PASSING THE BOTTLE WARRIOR TWIST

• 10 PUSH UPS with REACH FORWARD

• SHOULDER CIRCLES
  

MAIN SET: 8- 15 REPS EACH MOVE

• HORIZONTAL PULL APART

• BENT OVER LATERAL FLY

• 20 x (3 sec HOLD OF HIGH ELBOW => FINISH )

• YUTWL

• 2min FLY + 2min ALTERNATING + 2min FLY (+ 10 SEC)

• BACK RISES

• 120 INTERNAL/ EXTERNAL ROTATION

• 1 MIN EASY + 1 MIN MODERATE + 1 MIN FAST FLY (+15 SEC)

• TRICEPS INTO STREAMLINE

• 1 MIN EASY + 1 MIN MODERATE + 1 MIN FAST FLY (+15 SEC)

• 120 INTERNAL/ EXTERNAL ROTATION

• 2min ALTERNATING + 2min FLY + 2min ALTERNATING (+ 15 SEC)

• EASY STRETCH TO COOL DOWN