Brandon Rusinek 2016/03/04

  1. Narrow squat walk 1×20
  2. Toe reach walk 1×20
  3. Kicking walk 1×20
  4. Side lunges 1×10 each side
  5. Stick bend over stretch 1×10
  6. Stick overhead press 1×10
  7. Stick side to side pass 1×10 alternating sides
  8. Stick step over 1×20 alternating sides
  9. Superset 2x
    1. Alternating lunges x20
    2. 1/2 foam roll push up position knee tucks x20
  10. Superset 2x
    1. Arms out to the side, and squat x20
    2. Dips x12
  11. Superset 2x
    1. Wall push ups x10
    2. Shoulder flexion x10 (remember to keep shoulder blades back)
  12. Arm walk to stand 2×5
  13. Shoulder Retraction 1×10 hold for 5sec (now use a 3lbs weight in each hand)
  14. Superman arm raise (on stomach, arms in front, open like ‘Y’ of YMCA) 1×10
  15. Butterfly stretch 1×10
  16. Shoulder External Rotation 2×10
  17. Shoulder Horizontal Abduction 2×10
  18. Alphabet
  19. Single leg raises (starting with both legs up) 1×20¬†alternating legs
  20. Double leg raises 1×20
  21. Bicycle twist abs 1×30