10 min LaX ball/foam roller SMR
10 min joint mobility
Warm-up: Squats 5 @ 135, squat/lunge/push-up variations
Superset:
1A: Squats
5 sets * 5 reps @225#
1B: Box jumps
5 sets * 3 reps @ 36" box
Continuous Superset (no breaks for 5 minutes)
2A: Grappler Press
10, 8, 6, 5, 5 @ 40# DB
2B: Bent-Over Rows
10, 8, 6, 6, 5 @ 100#
3: Dynamic Med Ball circuit: overhead, underhand, right side, left side
2 sets * 10/10/10/10 @ 8# MB
Superset:
4A: Med Ball Power sit-ups to ball slam (I finally found the video where I got these from. They are at 1:43 and 2:25 of the below video)
8, 10 reps @ 8# MB
4B: Kettlebell Windmills
6,6 reps @ 40# KB
Rotator Cuff Rehab
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