Day 1 & 3Day 2 & 4
- Banded Retraction x 10
- Banded or Dumbbell Serratus Punch x 10
- Band or Dumbbell Supinated Serratus Punch x 10
- Cat Cow x 15 each
- Lat Stretch 2 x 20 sec each
- Oblique Stretch 2 x 20 sec each
- IT Band Stretch 2 x 20 sec each
- Tricep Stretch 2 x 20 seconds
- Post Delt Stretch 2 x 20 seconds
- Straight Arm Pec Stretch 2 x 20 seconds
- Bent Arm Pec Stretch 2 x 20 seconds
- Trap Stretch 2 x 20 seconds
- *You can get a deeper stretch by sitting on a bench in upright position and holding onto the bench with the hand opposite of the site you are stretching toward.
- Prayer Stretch 2 x 20 seconds
- Sleeper Stretch (Posterior Capsule) 2 x 20 seconds
- Seated Straddle Slump Stretch x 20 seconds
- Kettlebell Carries in 90/90 Shoulder Flexion x 30 yards each
- Overhead Kettlebell Carries x 30 yards each
- Cobra Pose x 20 seconds
- T-Spine Rotations x 5 each arm
- T-Spine Windmills x 5 each arm
- Prone Reachovers x 10 each
- Prone Kickovers (Scorpions) x 10 each
- Supine Kickovers x 10 each
- Lateral Lying Dumbbell External Shoulder Rotations x 10 each
- Forearm Routine
- Dumbbell Wrist Flexion x 10 each
- Dumbbell Wrist Extension x 10 each
- Dumbbell Wrist Deviations x 10 each
- Vertical Dumbbell Pronation/Supination x 10 each
- Weight Plate Roll-Up x 1 round (Up & Down)
- Turf Pellet (Sand or Rice) Grips x 30 seconds
- PVC Straddle Forward Hip Hinge and Backward Lean x 5 each
- PVC Lateral Flexion with Straddle Stance x 5 each
- PVC Standing Straddle Rotations x 5 each
- PVC Straddle Crossover x 5 each
- PVC Standing Double Arm Shoulder Mobility x 5 each
- PVC Standing Single Arm Shoulder Mobility x 5 each
- PVC Lunge + Double Arm Shoulder Mobility x 5 each
- PVC Lunge + Single Arm Shoulder Mobility x 5 each
- Prone PVC Shoulder Mobility x 5
- Straight Arm Shoulder Flexion on Foam Roller x 5
- Foam Roller Snow Angels x 5 each
- Rotator Cuff Circuit
- Banded Internal Rotations @ 0 Abduction x 10 each
- Banded External Rotations @ 0 Abduction x 10 each
- Banded Internal Rotations @ 90 Abduction x 10 each
- Banded External Rotations @ 90 Abduction x 10 each
- Wield the Sword x 10 each
- Diagonal Flexion x 10 each
- Diagonal Extension x 10 each
- External Rotation in Shoulder Flexion x 10 each
- Y-T-W’s x 10 each
- 4-Way Banded Abduction x 4 each hand position
- 4-Way Banded Anterior Delt Raises x 4 each hand position
- 4-Way Banded Lateral Delt Raises x 4 each hand position
- Manual Neck Routine
- Flexion x 10
- Protraction x 10
- Flexion + Rotation x 10 each
- Extension x 10
- Retraction x 10
- Extension + Rotation x 10 each
- Lateral Flexion x 10 each
- Rotations x 10 each