Adrian Pataki 2016/03/31

Before training

  • Shoulder retractions 1×10 hold 5sec
  • Shoulder external rotation 1×10
  • Shoulder flexion (thumbs up) 1×10

*best to do incline chest press instead of flat for now

After training

  • Knees to chest sequence 1×10 cycle (L, R, both knees)
  • Arm bridge sequence (sphinx, plank, child pose, reach for ceiling, reverse to start position)
  • Shoulder retractions 1×10 hold 5sec
  • Shoulder flexion (thumbs up) 2×10 + alphabet
  • Shoulder external rotation 2×10
  • Shoulder horizontal abduction 2×10 + alphabet