Wed – 23/4/14

A) Bullet Proof Shoulders (stability exercise)

  • 5-20 per side: side plank reverse fly
  • 5-15 sec, 4 per side: mod push up Y hold
  • 5-15 scap push up
  • T’s: 5 + 5sec “overload” hold x 3
  • W’s: 5 + 5sec “overload” hold x 3
  • Rotator cuff isolation: 15-30 per side

B) Strict press

  • 5-5-5-5-5

C) Push press

  • 3-3-3-3-3