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