Basic Prehab/Activation
10 Cal Machine or 150m Run Air runner
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
Strength: Week 8
2 Sets Hypertrophy (HIGH VOLUME LIGHT WEIGHT)
20 Dumbbell Shoulder press
20 Alternating Bicep Curls
20 Sec deadhang
Rest 3 min between sets
PICK A WEIGHT THAT YOU CAN DO THIS UNBROKEN
Midline 3 Sets E3MOM x 3
20 Dumbbell Russian twist
10/side Dumbell Drags
50 Heel taps
Conditioning 5 Rounds for time (15 min cap)
8 Dumbbell pushpress Left (50/35)
20 Forward and back dumbbell hops
8 Dumbbell Pushpress Right
20 Lateral Dumbbell hops
16 Hanging Knee Raise
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