WARM - UP:
CAT AND CAMEL
STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S
STERNUM DROPS
10 PUSH UPS with REACH FORWARD SHOULDER CIRCLES
MAIN SET: 8- 15 REPS EACH MOVE
LATERAL AND FORWARD RAISES
20 x (3 sec HOLD OF HIGH ELBOW => FINISH )
PULL IN => to U => push to Y and pulse 3-5x
2min FLY + 2min ALTERNATING + 2min FLY (+ 10 SEC)
BACK HAND PULL both sides
2 x 3 MIN ALTERNATING - mix of easy and fast strokes (+20 SEC)
HUG SHOULDER HEIGHT
2 x 3 MIN FLY - mix of easy and fast strokes (+20 SEC)
SIDE PLANKS WITH ARM REACH THROUGH
EASY STRETCH TO COOL DOWN