PREPARATION
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Shoulder prayer stretch on wall | X10 | Add lift-off | Decrease range |
| Cross Body Shoulder Stretch | 1 x 30 seconds | Lean side to be stretched into wall Lacrosse ball between shoulder & wall |
Lower arm position |
| Serratus Push Up Plus | 30x | Push-up position | Perform on wall standing |
| Shoulder Modified Prone Cobra | 10-seconds 5 times (perform up to 10x) |
N/A | N/A |
MAIN WORKOUT (Perform in Order Provided)
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Bench press | 3 sets of 6-12 | Increase weight/Pause | Bench block |
| Barbell bent over Row | *4 sets of 6-12 (*2 sets underhand/2 sets overhand) |
Increase weight | Reverse Row |
| Tall Kneel Lat pull Down | 3 sets of 6-12 | Increase weight/Pause | Perform in ½ kneel |
| ½ Kneel Landmine Overhead press | 3 sets of 6-12 | Increase weight | Decrease weight |
| Bent over IYT | 3 sets of 6 I, Y, T | Increase weight | Lie on bench |
| Assault Bike or Rower | Tabata protocol 8 total reps 20 sec. ON 10 sec Rest |
Perform 1-min. light warm-up & 1-min. cool down Use 20:10 timer on the machine. 20 sec. on time is an all-out effort 10 sec. rest may be full rest or slow movement |
N/A |
COOL DOWN
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Thoracic Spine Foam Rolling |
30 sec each zone + stretch -Mid- upper thoracic -Low-mid thoracic -Extension stretch |
N/A | Use Styrofoam or softer foam roller |
| Shoulder Over Unders | 10x each arm no holds | Add hold | Hands clasped behind back |
| Shoulder Sleeper Stretch Lacrosse Ball | 1 x 30 seconds | N/A | Lower arm position |
| Pec Minor Lacrosse Ball Stretch | 1 x 30 seconds | N/A | Use softer ball |