01 - 03 - shoulder and spine

Prep -

1min Bike

+

1min Shoulder / Elbow Distraction

x 4 rounds, NFT

Work -

Bent-over Shoulder CARs

5 e/s

Thoracic CARs

3

Then…

Shoulder Internal Rotation Pails / Rails

10 / 10 - perform 3 e/s

Then…

Db Overhead Isometric

30 sec e/s x 3

In between each set…

20 of each:

High-low Row

Seated Single-arm Lat Pull-down

Overhead Tricep Extensions

*take 5 reps away each set, but increase intensity (heavier band or move back for more band tension)

Finish -

Spinal Segmentation

3

Lumbar Pail / Rail

10 / 20 - perform 3-5 reps

Sphinx Eccentrics

8