Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
x 20 |
NA |
small range |
|
|
x 5 each |
increase resistance |
NA |
|
|
1 min |
spread legs |
bend knees |
|
|
x 20 |
NA |
band assist |
|
|
x20 |
NA |
pendulum |
|
|
x 20 |
SLS |
dowel |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
1 min x 4 cycles |
speed, weight |
less weight, smaller range |
|
|
1 min x 4 cycles |
reverse as well |
shoulder rack, down by side |
|
|
1 min x 4 cycles |
weight, defiit |
pick up to OH press |
|
|
1 min x 4 cycles |
wight, DB |
OH press instead of halo |
|
|
Standing around the world |
1 min x 4 cycles |
weight |
don’t pass behind back |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x 10 B |
push up between |
|
|
|
x 15 B |
on forearms |
elbows extended |
|
|
30s B |
cross back leg, hold on for rack |
|
|
|
30s B |
add contract relax |
alternate hand position |
|
|
6s x 5 B |
NA |
passive stretch only |
|
|
6s x 5 B |
rotate thumb up |
passive stretch only |
|
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.