Adrian Pataki 2016/04/26
- Walking narrow squats 1×20
- Walking toe reach 1×20
- Walking kicks 1×20
- Side lunges 1×10 on each side
- Stick overhead press 1×10
- Stick bend over stretch 1×10
- Shoulder external rotation 1×10
- Straight arm pull down with elastic/pulley 2×10
3×10 on each exercise, 1-2min rest
| DAY 1: |
| Hinging: Romanian deadlifts |
| Ball leg curls |
| Bent over barbell rows |
| Pulling: Chin Ups/Lat Pull down |
| Heavy carries 2x2min 20kg |
| Day 2: |
| Squats |
| Lunging |
| Incline chest press |
| Pulley 1 arm chest press |
| Heavy Carries 2x2min 20kg |
- Push up position protraction/retraction 2×10
- Arm walk to stand 1×10
- Butterfly stretch 1×10
- Shoulder external rotation 2×10
- Shoulder horizontal abduction 2×10 + alphabet