Day 1
Seated Angels x 10
Shoulder CARS 10/10
Red Band Pull Apart x10

Seated band abduction x 30s
Foam roller squeeze w internal rotation 10/10
3 sets

Lateral Shoulder Raises w 5 sec lower. x 12
Yellow band external rotations w 5's iso x 10
3 sets

Trx Squats x 10 (slow Lower )
BB Push Up x 8
3 sets

BB Plank 30s
Foam Roller WoodChop. 10/10


Day 2
Hip CARS 10/10
Seated Figure 4 stretch. 30s/30's
Seated wide leg good mornings. 10

Calf Raises x 15
Face pull x 15
3 sets

Seated Arnold Press. x 8
Seated banded Hamstring curl. 8/8
3 sets

SL Step up 8/8
Standing bicycle crunch x12/12
2 to 3 sets.


Day 3
Rack Scarecrows X 10
Trx Lateral Lunges 5/5
Standing T rotations.

Lateral Step outs. 12/12
Seated Lu Raises 8/8

Incline Bench Press x 8
Banded Tri press down x 8

Standing Hamstring Curls 8/8
Db Front Raises X 12

30& 30 skierg .