SESSION 2 WARM - UP:
• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S
• CAT AND CAMLE STRETCH
• STERNUM DROPS
• SHOULDER CIRCLES (OPPOSITE DIRECTION BOTH SIDES)
MAIN SET: 8- 15 REPS EACH MOVE
• SCAPULA ACTIVATION SEQUENCE (PULL IN / TURN TO U/ LIFT TO Y WITH PULSING)
• ROWS
• SCULL 1 (30 SEC) - CATCH START (ELBOW BEND) (1 MIN)
• SCULL 2 (30 SEC) - PULL (ARMS) (1 MIN)
• SCULL 3 (30 SEC) - FINISH/ ACCELERATE (TRICEPS) (1 MIN)
• STRAIGHT HANDS - HOLD 3 sec => ROTATION
• HUG ON THE FRONT with ELBOWS SHOULDER HEIGHT
• STREAMLINE PUSH
• STRAIGHT HANDS - HOLD 3 sec => ROTATION
• 3 X 30 SEC LEFT HAND + 30 SEC RIGHT + 2 MIN DOUBLE (FLY) (+ 15 SEC REC)
• 10 X (HOLD CATH 3 SEC => STROKE ), 10 X (HOLD PULL 3 SEC => STROKE )
• 2 X 2 MIN DOUBLE HANDS (+30 SEC REC)
• EASY STRETCH TO COOL DOWN