Session Focus

  • Upper Body 80% 80%
  • Lower Body 5% 5%
  • Core 15% 15%

ShouLDER STABILITY…

Repeat through the below 2 times total:

30 seconds LEFT INTERNAL ROTATION
30 seconds RIGHT INTERNAL ROTATION
30 seconds REST

30 seconds LEFT EXTERNAL ROTATION
30 seconds RIGHT EXTERNAL ROTATION
30 seconds REST

30 seconds LEFT ABDUCTED ROTATION
30 seconds RIGHT ABDUCTED ROTATION
30 seconds REST

MAIN SET…

Repeat through the below 4 times total:

45 seconds FRONT PULL – FOCUS ON HIGH ELBOW
15 seconds REST

45 seconds SWIM PULL
15 seconds REST

45 seconds FINAL PRESS – FOCUS ON USING TRICEP
15 seconds REST