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 |
|---|---|---|---|
|
10x |
Add lift-off |
Decrease range |
|
|
30x |
Push-up position |
Perform on wall standing |
|
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder & wall |
Lower arm position |
|
|
10-seconds 5 times (perform up to 10x) |
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets of 6-12 |
Increase weight/Pause |
Bench block/Dumbbells |
|
|
*2 sets of 6-12 |
Weighted vest |
Use TRK straps (modification) |
|
|
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 |
|
3 sets of 6-12 |
Increase tension on band |
Decrease tension on band |
|
|
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 |
||
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
1 x 30 seconds |
|
Lower arm position |
|
|
10x each arm no holds |
Add hold |
||
|
30 sec each zone + stretch -Mid- upper thoracic -Low-mid thoracic -Extension stretch |
|
Use Styrofoam or softer foam roller |
|
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.